Fitness
Back squat
3-2-1-3-2-1
Rest 2 minutes between sets
WOD
"Mr. Spell"
10 minute AMRAP
Row 500 meters
100 single unders
10 burpee box step overs (20)
Rest 3 minutes
Repeat
Performance & Competition
Back squat
3-2-1-3-2-1
Rest 2 minutes between sets
-goal is to go heavier in the second set than the first
WOD
"Mr. Spell"
10 minute AMRAP
Row 500 meters
100 double unders
10 burpee box jump overs (24/20)
Rest 3 minutes
Repeat