March 12, 2018

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
:25 Nose 2 Wall HS Hold
5 Burpee Walkups
:25 Goblet Squat Hold
5 :03 Pause FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80% – Rest :90
*Weight from 3.5*

WOD:
“Captain”
21-15-9
HSPU
Goblet Squat (53/35)
Burpee
*50 Double Unders between rounds*