WoD for March 11th, 2015

Warm up: Agility Ladder
20 Air Squats

Strength: 20’ to find 3RM Front Squat

WoD: 9’ AMRAP

30’ Bear Crawl
20 Jumping Lunges (L+R=2)
30’ Bear Crawl
50 Flutter Kicks (L+R=2)

MOB: Roll Posterior Chain / Lax Glutes an shoulders

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