(Japan Championships Work out #1)

Warm-up/400m Run

Then

3 rounds for quality

10 burpees

10 pull-ups

10 goblet squats

WOD – Two Part

Work Out 1

3 Rounds For Time:

10 Burpee box jump over

20/15 cal Row

Workout1a:

3 Rep Max Front squat

Time cap: 12 Minutes Finish both Workout1 and Workout 1a