Carry the Water

Warm-up:

Run 800m
Agility Ladder
After each ladder 5 group Push-ups

Mobility:

Hand Stretch

Lift of the Day:

Tempo Front Squat 50% of C&J

3 sets of 10 reps
2 seconds down pause 1 second up fast

Skills & Technique: (Click below for links to more info)

Wod:

Carry the Water

Kettlebell Waiter Carry 200m 2 24/16 kg
Lunge 200m
Kettlebell Waiter Carry 200m 2 24/16 kg

Target Time: 9 - 12 Minutes