Warm-Up
2 rounds at a Warm Up Pace of:
7 Push Ups into bear Crawl 30′
7 Squat into 14 walking Lunges
7 Tuck Jumps into 7 broad Jumps
7 Sit Ups into 14 Toy Soldiers
WOD prep
Wall ball cycling
WOD
3 rounds
800m run
20 wall ball (up to 20,14)
20 box jumps (up to 24,20)
rest 2:00 between rounds
Kids 8-10
100m run
10 wall ball (#6)
10 box jumps (up to 12″)
rest 2:00 between rounds
Post WOD
Mobility Nutrition talk. Why Protein?
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