February 1, 2013 By : Goose Warm Up 5 minutes of jump rope skills 5 minutes of max double unders 5-10 minutes of calf/hip mobility Strength Front Squat with chains (2 sets/1set) 4-4-4-4 WOD 21-15-9 Thrusters (95,65) Burpees Level 2 (75,55) Level 1 (65,35)