Friday 160729

Warm-Up:
3 rounds
15 DOuble Unders/30 Single Unders
10 wall squats
10 pvc dislocates

then 1:00 KB Squat Hold

Strength:

A1. Front Squat 4 x 3-5; Rest :10
A2. Tall Box Jumps x 1.1.1.1.1; (rest :05 between singles)
Rest 3:00

MetCon:
For time:
Row 1000 Meters
then
3 rounds of:
15 Thrusters
30 Double-Unders/60 Single Unders