4.14.14 WOD

A.leg swings/squat stretch/bent knee iron cross//3x 5xDECK SQUAT(pistol)/10xRING ROW

B.MAX EFFORT BACK SQUAT for 1RM

C.4 rounds@4' AMRAP/2' rest between-.5 mile AD/500m ROW every other round/max reps UB PULL-UPS/max reps rest of time GOBLET SQUAT@24kg

:90 couch stretch each leg

notes:

BACK SQUAT-4x115#/3x145#/2x165#/1x195#/1x215#/1x245#(PR)

PULL-UPS-12/11/10/10

GOBLET SQUATS-20/15/20/20