Strength Back squat 4 x 8 reps: After warming up do 4 sets of 8 reps pausing for a 3 count at the bottom of the first 3 reps per set and then repping out the remaining 5 for the set at a steady pace (try not to rest at top until set is done). Repeat this for a total of 4 sets, increasing workload as you progress. Challenge yourself!!!
WOD – For Time
50, 40, 30, 20, 10
DU’s (2 to 1 singles)
Abmat sit ups
Every round begins with 12 KB alt front rack lunges (24/16 – L+R=2)