Monday 10/21/13

:WOD:

(courtesy of competitors wod)

For time:

21 Thrusters, 135/95

800m Run

15 Thrusters, 135/95

400m Run

9 Thrusters, 135/95

200m Run

:SWOD:(after wod)

Pause Back Squats

7 x 2 

3 second pause at the bottom of each rep.