WOD: Wednesday 28/09/2016

Four sets of:
Back Squat x 6-8 reps (3 Sec descent)
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 3 Mins

then:

AMRAP 12 mins:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

Post weights and rounds completed to comments.