WOD

Warm up

Four Corners Warm Up

2x
5 Squats—-> Lunge Walk 25′
5 Sit Ups—-> Toy Soldier Walk 25′
5 Push Ups—-> Inch Work 25′
5 Kettle Bell Swings—-> Broad Jumps

Specific Warm Up

5 Reps Focusing on Hips Back and Down 5 Reps Focusing on Bottom Position 5 Reps Focusing on Elbows and Speed on the up

WOD

Front Squats:1-1-1-1-1

Drop to 40% and perform as Many Reps as Possible