Strength – Back Squat
4 x 5 @ 80% (not what you wish you could do, what you have done before)
WOD – 4 Rounds Each 45sec On/15 sec off)
Wall Balls
Double Unders
Burpees
*the dude and doll with the highest rep totals without cheating will get a free shirt when our own Emily Hensley finishes the designs!
CrossFit Journal
