120131

Noob SWOD
Find 1 RM Box Jump (in other words, the highest thing you can jump on to and extend your hips--see video)
Squat 3x5 (add 5 lbs to last workout)

PT SWOD
Find 1 RM Box Jump
Front Squat 3 RM

DWOD

Complete 5 rounds for time:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Post times and loads to comments.