130715 – “Figure Four Leg Lock”
Strength
Back Squat
4×9 @ 70% + 10# or 20#
WOD – “Figure Four Leg Lock”
For Time:
12-9-6-3
Overhead Squat (95#/65#)
Must perform a set of “Running Cindy” after each set of OHS:
400m Run
5 Pull-up
10 Push-up
15 Squats