17 Nov, 2014 WOD

4 RFT of:
100′ Walking lunge @ 1.5 Pd(x2)/1Pd(x2)
30 Box Jumps @ 24/20″
20 Weighted pull-ups with 20/14# Wall Ball Btwn feet/knees


SCF Squat Prog: Back Sqt 6 Sets of 2 reps @75%

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!


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