Warm-up: Agility Drills, Short Runs, Jump Variations, Core Activation

Specific: Movement Prep

WOD:

Rx: 3 person Team WODs
1600m run
100 Burpee Box Jumps
150 Pull-ups
200 KB/DB Snatch
250 Sit-ups
300 “stick” jumps

Option 1: 

4 person Team WODs
1200m run
60 Burpee Box Jumps
90 Jumping Pull-ups or Ring Rows
120 KB/DB Snatch
150 Sit-ups
180 “stick” jumps