8.28.13 "Salvation Chipper"

SWOD:

Back Squat - 5×2@90% of your 1RM

Front Rack Lunges - 4x8@55% of your 1RM front squat

Pistols - 3x10 each leg

sets x reps

-Coach Casey

WOD:

MANDATORY REST AT MINUTES DIVISBILE BY 3. CUT at 18min.

40 box jumps to a box 1 size under max.

40 push ups

40 DB push press

40 burpees

40 Wall Balls

-the doll