JILL
Warm-up:
Row 7 min. progressively faster according to WATTS.
Dynamic Stretch
Strength: Front Squat / Ring Swing
10/30+5 8/40+5 6/50+5 4/60+5 3/70+5 2/80+5 (1/90)2
WOD: RANSACKED
For Time:
2 Rounds
55 Box Jumps 24/20
55 Slamball 30/20
To start with, and EMOM perform 3 Hang Squat Cleans 135/95 until you finish the 2 Rounds.
Icing:
Accumulate 30 Handstand Walking or Mobility