* Squat Program Here*

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WOD:

1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice

For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a weakness movement, it can be anything you’d like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work.

2) 10 minute AMRAP:

5 Jump Over the Box 24/20

10 Ball Slams 40/30

5 Jump Over the Box 24/20

10 Kettlebell Swings 70/53

Extra Work:

3) Bar Muscle-up: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, for all work completed.

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=r3FcZNvzaOs