WOD : 3/12/2018

Monday

1 Round of the following every 2 minutes for 20 minutes

1 Clean Pull
1 Clean
1 Front Squat (3 Second Pause at the bottom) 
1 Split Jerk (3 count pause in the dip) 

(work up to the heaviest possible single for the day) 

rest 10 minutes then complete the following

8 minutes of 20 seconds on and 10 seconds off.  Rotate between the following exercises.  You can order them however you would like. 

- Air Squats
- Box Step Ups  
- Plank
- Stiff leg KB or DB RDL