Warm up
Agility complex
800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
Weighted pull ups
WOD
A-Weighted pull ups 3-2-2-1-1
B-Drop Kick!
For time:
60 TTB
50 wall ball shots w/14 m/20
40 burpees
*10 minute time cap
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