wod #9

Warmup

2x
7x split jumps
10m pistol lunge progression

2x
7x front squats @bar
7x box jump offs

Then

5x 95lb front squat conversion sprints @ 50m




emphasis on the transition from front squat to sprint, footwork, coordination, positioning.

Then

50-40-30-20-10 abmat situps
5-10-15-20-25 turkish getups