0830 Foundations
1030 WOD
Warmup
Ladder drills:
Quick feet
Single leg hops
Lateral jumps in/out
Horizontal jumps (skip 2 spaces)
Pushup position shoulder tap through
Crab walk forward
Crab walk backward
Two vertical jumps in each space
Partner WOD
100 wall balls
200m run with wall ball (partners run together and trade weight as they decide)
100 kettle bell swings 53/35#
200m run with kettle bell
100 plate G2OH 45/25#
200m run with plate
100 abmat sit ups
200m run with abmat
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