Wednesday 2/14/2018

Skill/Strength

Back/Front Squats

1×10/1×5-60%

1×10/1×5-65%

1×8/1×5-70%

1×8/1×5-70%

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WOD

For time: (split up however you like)

-30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)

-100 Wall Balls(20,14)

-100 Pull-ups

-200 Double Unders(300 singles)

-4 Rope Ascents

Then immediately start:

-4 rounds:

-15 Thrusters(45,35)

-15 Kettlebell Swings(53,35)

-15 Box Jumps(24,20)

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