Mobility work on the hips, jumped a bunch of boxes in a row a few times as play. Ring pushups.
Dynamic effort: 10x1 back squats @60% of 1RM (160)
50 box jumps
25 parallette push ups
Wore 36lb vest, jumped up stepped down in box jumps.
Post WOD 1- 400m farmers carry w/vest on and 70 lbs or KBs.
Post WoD 2- 5 burpees on minute for 10 minutes. Hard fast full extension of everything style burpees.