Box Squats & Met Con

Warm up
Air squat drills
Frog leap 25m
Duck crawl 25m

Box Squats
50% x 2 x 12
[50# bar + chains + 16kg KBs]
+ 10kg x 2 x 3
+ 12.5kg x 2 x 1
+ 15kg x 2 x 2
+ 20kg x 2 x 6

WOD (15mins cutoff)
9,6,3 MU (18,12,6 SMU)
AES
15 wall balls 10/5kg
400m run

13:53

Eccentric pullups
1-1-1-1-1

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