Warm-Up
2 rounds
10/7 cal row
5 medball squats
5 med ball strict press
10 Russian swings(Increase weight round 2)
10 box step ups(round 2 5 box jumps)
WOD prep
Prep the movemnts
WOD
3 rounds for time 1 minute rest between rounds
15 Wall balls
15 KB swings
15 Box jumps(20)
15 Push press
15 cal row
*Kids 8-10 perform 10 reps.
Post WOD
Mobility
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