Warm-up: Jog the Box 5 Min w/Footwork. Dynamic Stretch
Front Squat
Strength: Front Squat
10-7-4-2-4-7-10
Add weight going down in reps, keep it on going back up.
WOD: KILLA300
For Time:
100 KB Swings 72/45
100 Wallball 20/14
100 Burpee on Plate 45/25
Complete in any order, but you must finish one exercise before moving to the next.
Icing: Tabata Plank Medley