Strength:  Back Squat

65% of 1 RM 10 reps x 3 sets

W.O.D complete for time

  • 21 x KB Swings 70/53
  • 1 x Rope Ascent
  • 42 x Box Jumps 24/20
  • 15 x KB Swings 
  • 2 x Rope Ascents
  • 30 x Box Jumps
  • 9 x KB Swings
  • 3 x Rope Ascents
  • 18 x Box Jumps

CORE:  Hollow Position to incorporate Full Extension

8 rounds:  20 on/10 off

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