warm up:
jump to support to roll over=> 3 push ups=> 6 air squats=> 9 sit ups
5:00 min of shuttle run relay
skill:
“Dip Shrug Drop Stand” aka Hang Power Cleans
WOD:
12 min AMRAP
teams of 2-3
20 bag toss ( sandbag or medball tossed over an object to partner)
40 burpees
run as a team 100m
GAME & Snack