Skill Work: Back Squats 5×3
WOD: 3 rounds for time:
30 wall-ball shots (14/20 lb)
90 double-unders
Intermediate: 3 rounds for time:
30 wall-ball shots (10/14 lb)
45 double-unders
Beginner: 3 rounds for time:
15 wall-ball shots (10/14 lb)
90 single-unders
Home Workout:
3 rounds for time:
30 dumbbell front squats (35/50 lb) – Use two dumbbells.
90 double-unders
Active Recovery: 1 set:
3:00 bike at an easy pace
1:00 couch stretch/side
1:00 kettlebell calf smash