WOD 5/5/2014 ("Nicole")

Complete AMRAP in 20 minutes of:

Run 400 Meters
Max reps of Pull-ups

Note number of rounds and number of pull-ups for each round.

Smolov's Squat Routine:  (Week 2 of Base Meso-cycle)

4 sets of 9 at 70% of Max plus 10 pounds