Strength 

Overhead squat

3x5 across

+5-10#s from last week  

 

WOD

3-4 person team wod

3 round follow the leader

20yd plate overhead walking lunge 45/25

10yd sprint

30 double unders

10 chest slap push ups

when all teammates have completed the the 3 rounds perform 100 synchronized air squats

The 45/25# plate may not touch the floor until all 3 rounds are complete. If it does, 5 burpees must be completed before it can be picked up.  

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