Posted on Nov 28, 2013

1. Met-con

4 Rounds for time of

Run 200m

20 Mountain climbers (each step=1rep)

10 Squat thrust box jumps (24/20″)

2. Squats

Front squat 1×10 then 4×5-8

(increasing weight each set. Option to clean from floor if possible)

Between sets total 100 Banded rows

Post scores to Beyond the Whiteboard.