WOD 10.7.13

Pre-WOD: 

Coach led warm-up

Strength: 

Back Squat 5-5-3-3-3 @90% of 1RM

WOD: 

10min to find a 1RM on Thrusters

Then: @ 60% do 3 Rounds for Time

• 7- Thrusters
• 14- Knees 2 Elbows