Warm up: 3 in 3
Air squats
Burpees
Jumping Jacks
MOB: Wrists and Shoulders
Strength: 15’ to complete 3 x 3 Front Squat at 75%
WoD: 2 RFT
50 Cal Row
40 Box Jumps
30 Burpees
20 Thrusters (95/65) a) 75/55 b) 65/45
10 Pistols a/b) 25 Air Squats
Note: Pistols have to be hip crease below knee with other foot out front. You can hold the foot or not…
MOB: Roll Quads /Posterior Chains