John doing the 1/4 finals.
WARM-UP:
6-9-15 Reps of
Push-pull, Air Squats, Box Jumps
Group Agility
WOD: AGQF 24.2
For time:
3 Rounds
50 wall-ball shots
50 lateral burpee box jump-overs
Individuals, 16-54 age-group divisions
♂ 20-lb medicine ball, 10-foot target, 24-inch box / ♀ 14-lb medicine ball, 9-foot target, 20-inch box
14-15, 55-59, 60-64, 65+ age-group divisions
♂ 14-lb medicine ball, 10-foot target, 24-inch box / ♀ 10-lb medicine ball, 9-foot target, 20-inch box
Time cap: 20 minutes
ICING:
Mobility – Foam Roll the bod.
KOT – Jefferson Curl 20 Reps