21-15-9
KB Goblet Squat
Ring rows
BUY IN
Free:
rd 1: 5-8
rd 2: 6-8 step up or jump
RX:
every 90 seconds for 12 minutes
rd 1: 8 burpees
rd 2: 10 box jumps
Comp:
rd 1: 10
rd 2: 12 box jump overs
SKILL
100ft = 4 mats down and 4 mats back
WOD
20 minute amrap
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
free: 75 SU
CASH OUT
n/a
MOBILITY
hip flexors
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