W.O.D. 11.30.09

Strength:
Front Squat
3-3-3-3
Front Squat 150x3

Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees

Nikki 8:04 w/90#