8/30/12 WOD

If you haven’t experienced Fitness Lonnie, you should….

5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

10 minute AMRAP of:

7 STRICT Pullups
7 Shoulder Press 95/65#

*Rest 5 minutes.

5 minute AMRAP of TGUs 24/16kg.

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