Monday’s WOD

Warm-up:

EMOM 12:
a) 10 Goblet Walking Lunges
b) 10 Kettlebell Swings, light
c) 5 Broad Jumps

Strength: 

Pause Back Squat 8RM, then 90%x8x3

WOD:

21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 70#/53#
Box Jump, 24″/20″
Push Press, 75#/55#

TIMECAP: 12:00

Extra Work: 3 Mile Progression Run

Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8