Warm Up:
3 min Med Ball Toss Game on precision trainers  
3 Rounds:
8/side SL RDL DB
10 (total) box step ups  
:30 plank 

MOB:
3 min LAX Posterior Shoulder Floss and Smash (supine) 

WOD:
5rds
250m Row/Short Lap  
20 Wall Ball 20/14
20 Box Jump 24/14
 -Rest 3mins-

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