Group Warm-up
3 NFT:
15 air squats
10 light kb swings
5 inch worms
Daily WoD
5 RFT: GOBLETS / SIT-UPS / BOX JUMPS
7 Goblet squats (1.5/1.0pd) a)1.0/.75 b) .75/.5 Comp) 135/80lbs
20 situps Comp) 10 GHD
15 Box Jumps 24/20 inch a/b) Steo-ups
Mobility
Roll Quads/Posterior Chain
Mash Achilles