Strength
Box Pause Back Squat: 4 reps x 5 sets
Pause 1 sec on the box then explode to the top
Increase weight through the five sets, Go HEAVY!
WOD
8 Rounds for time (16 minutes total)
Even: 200/175 meter row
Odd: 18 wall-ball shots, 20/14 lb. ball
Note: Record time to log
Boot Camp
Partners complete 10 rounds each
12 back-step weighted lunges
10 candle stick levers
8 calorie Assault Bike
*You Go I Go