Warm up:
7 pass thrus, 12 hollows, 15 squats, 10 medball sit ups
200m run with med ball of choice

3-5 min roll out

Skill: Broad jumps 8 mins
1 min of practice
3-4 jumps, depending on size of class

Strength: Back Squat 12 mins
2 warm up sets

1x4 @60%
1x4 @70%
1x4 @80%
2x3 @70%

WOD: 8 min AMRAP
12 box jumps 24/20
6 thrusters 95/65
12 sit ups

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