26 Oct WOD

This WOD seems pretty simple but should provide you all with a full body workout with a focus on strength.

Warm -ups 

Movement and Agility drills:

Everything stretch 

High knees

Karaoke

Toy Soldiers

Knees to chest

x10 Long jumps (5 out and 5 back)

25 Air squats

Run 400m then row for same amount of time x3 rds

Skill technical (functional movement improvements)

x30 KB swings (1 arm swings, 15 on ea hand)

x3 Front squats @ body weight

x 25 GHD sit-ups

WOD: 10rds For time 

KB Swings 10-9-8-7-6-5-4-3-2-1

     Burpees 1-2-3-4-5-6-7-8-9-10

So you will execute 10 KB Swings then 1 burpee and follow the progressions for 10 rds (Scale weight and Rds as needed for your Soldiers)