(Mobility/Short Strength/Medium Metcon)

Mobility: 10 Min
Squat Series

Warm-up: 10 Min
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength: 20 Min
Box Squats
3-3-3-3-3

Note: Explain the movement and give athletes plenty of time to warm up.

Conditioning: 20 Min
5 rounds for Reps
2 minutes of Burpee Box Jumps (36/30)
Rest 1 minute

Main site WOD 5/10/18

Scaling: Pick a box height that allows you to move consistently through the 120 seconds.