WOD – 140728

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Back Squat
1 X 10 @ 60%
1 X 8 @ 70%
1 X 6 @ 75%
1 X 4 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 70%
1 X 5 @ 70%
~
The percentages are of your 1RM.  If you have not established a 1RM for either or both of the lifts you need to today instead of the strength workout.  You will then begin following the squat program based on those numbers going forward.

WOD

3 Rounds for time:
25 Med Ball Sit Ups (20/14)
30 Double Unders
15 Burpees over Jump Rope w/ Med Ball
2014 Reebok CrossFit Games champions Rich Froning and Camile Leblanc-Bazinet.
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