Mobility-Hip/Ankle
Warmup-2 rounds NFT
200m Row
5 Tall Box Jumps
5 Tempo Back Squats (Bar) (33X2)
A) Back Squats
3×5@75%*2 mins rest
2×3@85%*3 mins rest
1×1+@95%*4 mins rest
B) WOD: 21-18-15-12-9-6-3
Unbroken Wall Ball Sets (20/14)
*complete as quickly as possible and rest as needed
then, 3-6-9-12-15-18-21
Unbroken Pull ups
*complete as quickly as possible and rest as needed
*Score as 3 scores…WB time/Pull up time/Total Time
*20 min total cap time
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