Group: 3 in 3
Push-ups
Jumping Jacks
Air squats
MOB: Wrists and Shoulders
Strength: 15’ to complete 3 x 3 Front Squat @ 80%
WoD: 3 Rounds For Time
1 Legless Rope Climb a) Rope Climb b) x3 Rope Progressions
10 Front Squats (front rack) (135/95) a) 115/80 b) 95/65
5 Ring Dips a/b) Banded c) Bench
10 Box Jumps (24”/20”) a/b) 20”/16” (Steps Ups OK)
MOB: Roll Quads, Posterior Chain, Lats / Lax Triceps