Woooooooo SQUATS

Warm-up/Skill
Find max height box jump


Strength
Over head squat
5-5-5 increasing in weight
+
Back squat (no pause)
5 x 5
NOTE: The weight on these squats should be one so that the squats can be rapid.  So no pause.  Fast but make sure you are getting full range.



WOD
3 rounds for time of;
30- double unders
15- toes to bar
10- front squats @ Mens S=95 / P=115#      Women's S=65 / P=85#






OPTIONAL   X2aDAY
Endurance
4 x 800m rest 3 min in between
Each 800m for time