21 April 14

Strength

5 sets of 3 Front Squat

WOD

10 mins of TK (Hero WOD)

AMRAP 10
8 strict pull ups
8 Box Jumps
12 KB swings

L1: choose box height and KB weight

L2: 30/24″ box and 53/35# KB

L3: 30/24″ box and 70/53# KB