WOD – MONDAY, OCTOBER 5TH 2018

STRENGTH
Four sets of:
Front Squat x 4-6 reps @ 30X1
Set 1 – @ 60%
Set 2 – @ 65%
Set 3 – @ 70%
Set 4 – @ 75%
Rest 30 seconds
Tall Box Jumps x 1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

WOD
Every 4 minutes, for 16 minutes (4 sets):
9 Burpee Box Jump-Overs (24″/20″)
12 Pull-Ups
15 Wall Ball Shots (30/20 lbs)