5/22/20

Warm-up

  • 10 squat therapy
  • 12 wall balls
  • 10 box jumps
  • Sprint Dynamics

Strength

  • Take 12 minutes to build to a heavy 5 rep back squat

WOD

  • 3 rounds for time (20 min cap)
    • Performance
      • 400m run
      • 30 box jumps (24/20)
      • 30 wall balls (20/14)
    • Fitness
      • 200m run
      • 20 box jumps (20/16)
      • 20 wall balls (14/10)

At Home Workout

12 min AMRAP:

  • 50 air squats
  • 7 strict pull-ups
  • 10 double DB power cleans