Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach
Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball
box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8
