Thursday

Pre WOD

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.

WOD

Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups