Front Squat / Back Squat (Deload)
Warmup lifts then: 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%
Do one of the the two below but not both.
WOD: 4 Rounds for time
Row 500 Meters
25 Box Jumps 24/20"
400 Meter Forward Sled Pull 135M/90W
Weighted Step ups on 20 inch box - 3 x 10 reps each leg 115M/75W
3 Attempts Max Height Box Jump - NO WALKING START!!!!
Pull Down Abs 3 sets of 25 reps
**A few of you got your max height box jump on Thursday..you can skip this portion if choosing Accessory Work**
No...I don't expect anyone to be able to jump like this dude below.