Warm Up:
:30 on :10 off
Single Unders
Alt Spider-Man Lunges
Medball Deadlifts
Push up to Down Dog
Air Squats to Med Ball
x2
Skill:
Back Squat
Add 10# to 1RM then take 90% of that and complete
5@ 75%
3@ 85%
1+@ 95%
*Heavy!
WOD:
For Time
60 Double Under, 30 Burpees
60 Double Unders, 30 Wall Balls (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wall Balls
60 Double Unders, 30 Burpees
*20 min Time Cap