WOD
Warm-Up
10 e/leg KB RDL
8 Goblet Squats
15sec Chin-Up Hold
20 Double Unders or 40 Singles
Strength
Back Squat (Speed Focus)
2 Reps Every 40sec x 12 Rounds
*Load the same, or slightly heavier, than last week’s weight – focus is speed out of the hole on the way up
Conditioning
3 Rounds for Total Time:
8 Strict Chinups | 4 Bar MU
10 Thrusters (95/65)
12 Alternating Reverse Lunges
40 Double Unders
Rest 90 seconds