Conditioning: 8 December 2014

Strength:
4RNFT

• 7 Tempo Goblet Squats (AHAP).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 12 (6L/6R) lunges.  2 count into lunge and explosive power up
• rest 2 min.

WOD:
In 5 min complete:

• 50 wall balls (20#/14#)
• max lateral jumps

rest 2 min

In 5 min complete:

• 75 double unders (3:1 for singles)
• max kettlebell swings (24/16)

rest 2 min

In 5 min complete:

• 800m row
• max slam balls (18kg/12kg)

*Score = lateral jumps + kettlebell swings + slam balls
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post name and score to white board