WOD-
Every 3:00 x 5 sets
5 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest 5:00 then,
For time:
100 Medball cleans 20#(14#)
Every 2:00, including 0:00 Run 200 meters
12:00 Time cap
SPRINT-
5 Rounds For Time:
30 KB Squat Clean
20 Box Jumps
15 Burpee Toes To Bar
10 SDLHP
