Happy Halloween…10/31/12

Got a special spooky WOD for you…
 
A. Skill:
Back Squat –
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
 
B. WOD:
3RFT –
10 Box Jumps (24/20)
31 OH Walking Lunges (45/25)
12 Wall Balls (20/14)