12/4 Wednesday

Warm up 

A- Mash-  feet and calves

Activate- 2x 30 single unders + 5 squat jumps

B- MB Warm Up #3

3x 10 reps

MB shuttle 40m

MB rotations

MB shuttle 40m

MB sit ups

MB shuttle 40m

Partner wall ball shots

Skill 

Cycling wall ball shots and box jumps

WOD

Kelly

5 Rounds for time of:  

400m run  

30 Box Jumps w/20’' m/ 24''  

30 Wall-Ball Shots w/14# m/20#