Skill: Find your 1RM Seated Box Jump. Begin seated on a bench, in front of your target. Stand up explosively and perform a 2 footed jump onto your box. Safety first.
Strength: Back Squats. 2 @ 80%. 2 @ 86%, 2 @ 92.5%. 2 @ 100%
Met-Con: 9 min AMRAP. 9 Cal Row, 12 T2B or K2C, 15 Wall Balls (20/14) RX+(30/20).
*Do not go RX plus unless you can go unbroken for every set. We want unbroken sets for a full 9 min.
Suggested Post WOD Mobility Work:
3x :45 Figure 4 Stretch. (each side, alternating)
3x :30 Calf Stretch on wall. (each side, alternating)