15 Minutes to find a Heavy:
3 Front Squat + 2 Back Squat
**the weight for this lift should be close to a 3 rep max front squat.
Level I - 5 rep front squat
WOD (20 min cap)
10 - Box Jump over, 36/30"
20 - Box Jump over, 30/24"
30 - Box Jump over, 24/20"
40 - Box Jump over, 20/(stack of 4 45's)"
**perform half the number of box jump overs.
**step-up step down allowed. (this includes, setting up a stack of plates as an in-between step for the highest boxes.
** step up allowed, step down is not allowed... absorb the impact for a soft landing, focus on full foot contact on the way down.
Jump up, jump down... Focus on impact absorption and full foot contact on the way down. No rebounding.
4-6 muscle ups
** choose a number of muscleups to perform, and go as many minutes as you can successfully hitting that number.