S/S/S:

Overhead Squats w/3 Sec Pause @ Bottom

5X3

Increase weight ea set

Lower reps per set than last time, so aim for heavier weights per round.

WOD:

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

Score=Total reps

This WOD will run Fight-Gone-Bad style.  This means, there is no pause between movements.  Once the 60 seconds of rowing is up, you jump right into your 60 seconds of burpees.  This means you should plan accordingly for the transition.  Suggest about 10 – 5 seconds prior to the end of a 60-second piece, stop whatever movement you are doing and go set up for the next move. Unless you’re in the rest minute.  Rest that full minute,…you’ll need it….

Scaling Options:

Burpees to Down-Ups

Box Jumps to step ups

X-tra:

2 rounds of 2 minute Couch Stretch (each leg)