S&C wod 10/18/12

Strength Wod

Back squat 3x5(+5)

Power clean 3rm
- work up to heavy triple resetting with every lift.

Conditioning wod
2 rounds
1:00 max pull ups
1:00 rest
1:00 max dynamic pushups
1:00 rest
1:00 max cf sit ups
1:00 rest
1:00 max cal row

* score is total # of reps for row each calorie is a rep.