Saturday WOD

WOD:
Warm up:
3 rounds:
5 pullups
10 dips
...15 squats
* stretch quads and Hamstrings thoroughly

Strength :
Front squat
5x5
*focus on proper depth (hip crease below knee.) Go slow on the way down and try to take a good three seconds to reach bottom.

MetCon:
As many rounds as possible in 12 minutes:
Each round is:
5 burpees
10 box jumps
20 double unders or 20 tuck jumps

Post loads and rounds to comments