Strength:
Front Squat
3 reps at 75%
1 rep at 80%
3 reps at 75%
1 rep at 85%
3 reps at 75%
1 rep at 90%
Rest 2 mins b/w sets
WOD:
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX – 225/155
SC – 185/135
