WARM UP/DROM
3 X's
30 sec row
30 sec air sq
30 sec Jump rope
30 sec rest
DROM - Front Squat
STRENGTH
Front Squat
3-3-3-3
WOD
3rds
(10 min cap)
6-front squats 11-Pull ups
eXpress WOD
eXpress WARM UP
WOD
10 rds
30 sec max Jumping squat
30 sec max Russian swing
1 min rest
*There is no score for the wod just hard work and explosive movement.