Warm-Up
200m job
3 rounds:
15 knee tuck jumps
10 sit ups
5 dips
Strength
Squat review
5x3 @ 60% w/3 sec. rest on med ball/box at the bottom
WOD
17 min AMRAP
400m run
30 sit ups
10 wall balls
Post
100 partner med ball twists
Warm-Up
200m job
3 rounds:
15 knee tuck jumps
10 sit ups
5 dips
Strength
Squat review
5x3 @ 60% w/3 sec. rest on med ball/box at the bottom
WOD
17 min AMRAP
400m run
30 sit ups
10 wall balls
Post
100 partner med ball twists