Warm up:
Range Of Motion (ROM) Drills
10 Burpees
10 sit ups
2rds
5 Min Cap
Strength:
Back Squat 5x1 (working toward 100% of 1RM)—20 min Cap
WOD:
30 Burpees
30 Wall balls 20/14
30 Box jumps 24/20
3rds for time
20 min Cap
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