WOD 04/12/2013

Warmup:  Line drills or jumprope... Squat, front rack position and ankle/calf mobility
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Strength:   Back Squats 5 x 3 reps @ 70-80%
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WOD: 10 Minute AMRAP
5 Front Squats (*from floor) 155/105
10 Box Over Jumps 24/20
*If you can't clean the weight from the floor for the Front Squats, go lighter...no racks.  

For all the newer athletes that haven't done "box over jumps."  Check out the youtube video below.