Wednesday 11/28/12

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Strength
EMOM for 5 minutes complete:
2 Back Squats @ 85% of 1RM

Then
10 Minutes to complete 5 sets of:
3 Front Squats (1st rep pause)

(The first rep of each set should have a 5 count pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.)

WOD
3 rounds for time of:
5 Over-the-Box Jumps 20/16
20 Kettlebell Swings 55/35
10 Over-the-Box Jumps 20/16
15 Pull-Ups

Rest 2 minutes between rounds

Basics
4 rounds for time of:
10 Box Jumps
20 Kettlebell Swings
10 Pull-Ups

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