Group: 3 in 3
Jumping Jacks
Light KBS
Sit-ups
Strength: 3 x 3 Front Squat (work up to 85% to 90% of 1RM)
WOD: For time:
30 double unders a/b) 90 Singles c) 30 Singles
30 KB swings 2.0/1.5 a) 1.5/1.0 pd b) 1.0/.75 pd c) <= .5 pd
30 box jumps 24/20 c) <= 20″
30 Cal row
30 k2e a/b) Hanging high knees c) Toes to Kettlebell
30 Air Squats c) 15 Air Squats
30 double unders a/b) 90 Singles c) 30 Singles
30 wall balls 20/14 10/9 a) 14/12 b) 12/10 c) 10/8
30 GHD a/b) 45 Abmat Sit-ups c) 30 Abmat Sit-ups
30 Cal row
MOB: Roll Quads / Mash Achilles / Roll Posterior