Strength: E 1:30 for 8 rounds 5 Back Squats (3 sec pause in bottom on FIRST rep only)
Performance WOD: 800 m Run
25 Back Squats (45/30)
150 Double Unders
25 Back Squats (45/30)
800 m Run
For time (16 min Time Cap)
Fitness WOD: Run 200 m
10 Goblet Squats (24/16)
10-20 Double Unders
16 Min AMRAP
NEXT SAT 14th – FNCF CHRISTMAS PARTAY