October 17, 2016

“Your child will follow your example, not your advice.”

(WOD)
A) BACK SQUAT (20×1)
5, 3, 1, 5, 3, 1 (second wave heavier)

B) FOR TIME
21-15-9
Back Squats (155/105)(185/135)
Burpee Box Jumps
Toes-to-Bar

(SUPPLEMENTAL)
A) 5 sets of 3 Power Cleans + 1 Jerk @ 75%

B) 4×12 Weighted Hip Extensions

(BURN)
COMPLETE 4 SETS:
800m Run
1 min AMRAP Double Unders
:30 AMRAP Burpees
…Rest 1 min…