Oct 7, 2016

Pre WOD Back squat 3 sets of 3:00 Take 2 seconds to lower rep, 2 seconds at bottom of squat, 2 seconds to raise rep, rest 10 seconds and repeat. Bar does not come off shoulders Rest 3:00 between sets Workout of the Day For time 18-15-12-9-6-3 Burpees Kettlebell swings (24kg/16kg) Weighted box step overs with KB