Today it is with a heavy heart that we say goodbye to one of our coaches.  It's all been said already so lets not get emotional again. Franco Morris you will be missed.

Im going to call this "Jelly Legs" 

3 Rounds for Time

5 Squats with plate  

5 OH Lunges  

5 Squats with plate  

5 OH Lunges  

5 Squats with plate  

5 OH Lunges  

5 Squats with plate

400m run  

The Squats and lunges must be performed unbroken with a plate. If you break then restart with a lighter plate. Hold the plate wherever is convenient during the Squats. Rx weight is (20kg/15kg). Yo do not need to run with the plate!