Ambush Softball Team - 2/18/2015

Warm-Up:3x or 5:00 Handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 10-15 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill: Front squat – focus on rack position

WOD: 12-9-6 Front squats, 5# dumbbells-15# barbell Push presses, 5# dumbbells-15# barbell Box jumps, 12”-24”