9/3/13

warm up: dynamic

Strength: Front squat:
              40%, 50%, 60%x10
              70%, 80%, 90%x5

wod:  "Quadilla"
         Run 200m
         4 front squats(135/85)
          run 400m
         8 front squats
         run 200m
         12 front squats
**all from the ground**