Thursday, October 1st

Warm-up
20-16-12
Jumping Spider Lunges
Lateral Lunges (split reps)
Strict Sit-ups
Strength 4x
20 Pause Goblet Squats (2 sec pause at bottom)
15 Lunge + Lunge + Box Jump
10 KB Windmills (each side)
*rest 1-2 mins between sets
WOD
5 Rounds for Time:
9 SDHP (115/75)
9 Burpees
9 Power Cleans (115/75)
9 Box Jumps (30/24)
* 18 min cap