Tuesday 12/18/12

Strength
Every 30 seconds for 4:00 minutes complete: 1 Back Squat @ 85% (9 total reps)

Rest 2 minutes then

Each minute on the minute for 4:00 minutes complete:
1 Back Squat @ 90% (5 total reps)

WOD
2 Minutes Max Effort Double Unders

Rest 1 Minute

4 Minute AMRAP of:
15 Pushups
10 Toes-2-Bars

Rest 1 Minute

4 Minute AMRAP of:
15 Jumping Squats 45/35
10 Pullups

Rest 1 Minute

2 Minute Max Effort Double Unders

Basics
90 Seconds Max Effort Single Unders
Then
8 Minute AMRAP of:
10 Push-Ups
10 Knees-2-Elbows
10 Box Jumps
Then
90 Seconds Max Effort Single Unders

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