Skill/Strength
For Quality:
5 Consecutive Rebounding (Explosive) Box Jumps at any height
*increase each set with a 45# plate until you can't get 5 in a row without having to pause on the ground
Metcon:
For Time:
5 sets x 300m Row intervals-0:30 rest between sets
-with no break-
5 RFT:
10 Burpees
10 Squats
10 Ab mat Sit-ups
-with no break-
30 Hip extensions
Post time to board.
