DYNAMIC WARM UP 10 min or 2-3 X
25 m run
25 m backward run
Frankenstein walk
High knees
Butt kicks
Side shuffel L/R
Cariocas L/R
STRENGTH
BACKSQUAT X-WOD
Warm up 40-50 & 60 % also w/ BJ

then
3@ 70%
2 BOX JUMP
3 @ 80%
1 BOX JUMP
3 @ 85%
2 BOX JUMP
WOD For Time
7 rounds
100m sprint
rest :30 seconds
Cash Out:
2 rounds
20 supermans
50 bicycle abs (elbow touch opposite knee)
20 med ball sit up
50 Airsquats