November 28, 2011

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps

115x3, 135x3, 145x5

Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips

15:59 @ 65lbs, red band dips