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Warmup: 4 Rounds of

10 Frog jumps

20 Banded Pull a-parts

10 KB Goblet Squats 

20 Seated Dumbell Presses

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Buy-in: 3x Barbell Rollouts - Athlete choose reps!

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Strength: Front Squat 5x15 

*10 box jumps after each set 24/20#

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WOD: 9-15-21

Calorie Row

Power Snatches 115/75#

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Endurance: meet at Hamden YMCA

Swim: 30 minutes max distance!

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