mobility:

warm-up:
3x
KB Complex
Agility Drills

WOD
“Echo”
amrap 18mins
18 wallball shots
18 box jumps
18 one arm OH Squats (9/arm) 1pood.

In honor of SFC Nic Moses who was killed One year ago today. He served and trained with one of our athletes and friends and in his Honor we do this work out. May you Rest in Peace Nic.