Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
200 m Run/Walk
10 Box Jumps/Step ups (Use the highest step you can, 12″ preferred.)
10 Wallball Shots, 8# or Dumbbell Thrusters, 5# each hand
Post time to comments.
Here is a good demo I found on YouTube. Sorry I can’t credit the maker, there is not much info on them.