Wednesday 11/4/15

Strength/Skill
OTM for 14min
Even: 3 Speed Back Squats @ 60% – Controlled on the way down, explosive on the way up.
+
Odd: 30sec Max Dragon Flags – try to keep your body in a straight line for each rep, no breaking at the hip

WOD
4 Rounds
10 HRPU (S: HSPU)
10 Box Dips (S: 15 Ring Dips)
10 Push Jerks – 115/75 (S: 165/110, add 20/10 ea rnd)

Daily Reading
1. A New Way to Scale Pushups
2. On Women and Weightlifting
3. Can a Ketogenic Diet Help Autism
4. CrossFit and Physios – What Some Coaches and Athletes Want Physios To Know

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