WOD 03/03/16

Skill work: 7 attempts at a seated max height box jump

WOD: AMRAP 6 minutes of:
100 m run carrying (45/25 lbs)
10 burpees

rest 2 minutes

AMRAP 6 minutes of:
100 m run backwards
10 box jumps (30/24″)

rest 2 minutes

AMRAP 6 minutes of:
100 m run
10 pull ups

Post WOD mobility: Foam roller smash to ant. tibialis and kneeling shin stretch, 1-2 minutes

11:00 am Strength class:
Lift: Box squats: 12 x 2, 50% bar, 25% band

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