Ambush Softball Team – 2/18/2015

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Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 10-15 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill:
Front squat – focus on rack position

WOD:
12-9-6
Front squats, 5# dumbbells-15# barbell
Push presses, 5# dumbbells-15# barbell
Box jumps, 12”-24”

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