Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility
Strength / Skill
12 min Bench Press to establish 1rep max
Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees
