Warm up
400m run
Wall ball
KBS
GHD back ext
Skill
WOD brief and practice
TEAM WOD
10 minute AMRAP
***5 point deduction each time the bar hits the ground***
Front squats 15
150m run with all of the equipment (5 point deduction each time anything hits the ground)
3 bar jump (each team member at least knee height)
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