Growth & Developmemt
ROM WOD
+
25:00 AMRAP
9 Medball squat cleans
12 KB swings (american) 35/26
15 Ab mat sit ups ( 9 TTB )
12 Box jump over
9 Wall ball/ goblet squats
Performance
ROM WOD
+
25:00 ARMAP
50 Double under
6 Pull-ups
20 DB Alternating Snatches 50/35
6 Ring Dips