Strength/Skill:  

IMG_9878

Back Squat​​
3,2,1,3,2,1 @20X1

*Tough sets
*2-3 min rest

WOD:
3 RFT​​
5 Strict Pull-Ups
12 KB Goblet Squats (24kg/16kg)
12 GHD Sit-Ups
60 Sec Bike/Row Sprint

Conditioning:
2 rounds: ​
Tabata Jump Rope – 4 rounds (2 min)
Rest 1 minute
Tabata Burpee – 4 rounds​(2 min)
Rest 1 minute
Tabata Ball Slams (30/20) – 4 rounds (2 min)
Rest 1 minute
Tabata Plank– 4 rounds (2 min)
Rest 1 minute

*double–unders or single-unders

*

Momma’s Quote of the Week:  “A little commitment backed up with belief, hope and action can turn into spectacular results.”—Billy Cox