20160104

Warm up: 100 jump rope, 25 air squats, 25 push ups, 25 over/unders
       Skill: 3-3-3 overhead squats with a 5 second pause at the bottom
                 3-3-3 front squats with a 5 second pause at the bottom
     WOD: Hero WOD "BAZ"
                 30min AMRAP
                  30 double unders
                    8 squat cleans (155/110lbs)
                  11 hand release push ups
 


*Scaled: 60 single jump ropes AND 30 bar hops
               Perform a power clean then a front squat
               Use your knees to help lift you up if needed