Wednesday 10/7/15.... Pause squats then metcon - 4 rounds: Run, stone to shoulder, pull ups

Strength: Back squats - 5x1
     pause 30 seconds at bottom

Metcon: 4 rounds for time
   Run 400
   15 stone to shoulder
   10 pull ups

** pause squats from last time: Jo -45#, KT  55#, Mo -55#, Ruthie -30#, Ellen -30#, Suze -85#

Day 7 AB challenge = 40 sit ups, 20 crunches, 20 leg raises, 30 second plank