Warmup
Warm up 0-10
bike or row for 3 - 5 min
10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back
coach led wod specific mobility movements
Strength / Skill
skill 11-20
Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause
WOD
prep/review 21-28
wod 30-50
5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows
53/35, 44/26, 35/18
