WU:

Row 500 then:

3 rounds of:
5 precision jumps into deep squat
3 burpees
3 KBS (LIGHT)

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Strength/Skill:

Back Squat 5x3 @ 80% (Tempo: 00X1)

WOD:

16 min AMRAP
Short Lap
10 SA Alt. DB Snatch (50/35)
10 Box Jumps (24/20)

Light WOD:

16 min AMRAP
Short Lap
6 DB Push Press
6 Box step-ups (short box)

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