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WOD 10.4.17

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“A grateful mind is a great mind which eventually attracts to itself great things.” ~Plato

Function
A. Back Squat
7, 5, 3, 7, 5, 3 with a 5 second pause in the bottom, rest 2 minute

B. Dumbbell Split Squats
3 x 8-10 per leg @3010, rest 1-2 minutes

Fitness & Performance
A. Back Squat
5, 3, 1, 5, 3, 1 with a 5 second hold in the bottom, rest 2 minute

B. Rear Foot Elevated Split Squat (fitness)
3 x 6-8 per leg @3010, rest 1-2 minutes

B. Front Rack Rear Foot Elevated Split Squat (performance)
3 x 6-8 per leg @30X0, rest 1-2 minutes

Conditioning
8 min AMRAP
9 Calorie Assault Bike or row
7 Wall Balls (14/10, 20/14, 30/20)
4 Kettlebell cleans (1/0.75, 1.5/1, 2/1.5)
3 Toes to Bar (knee raises, knees to elbows)