Pre WOD

Every 3 minutes, for 18 minutes (6 sets):
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

WOD


Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
12 Pull-Ups