Warm Up:
Ankle & Calve Stretching
3 Rounds of:
6 Box Jumps or Broad Jumps
10 Air Squats
5 Burpees

Measure out 5m and practice Bear Crawling

WOD:
30 Minutes for Max Distance of:
Bear Crawl (done in 5m Shuttles)

EMOTM Complete:
1st Minute = 6 Box Jumps or Broad Jumps @ 4/6ft
2nd Minute = 10 Air Squats
3rd Minute = 5 Burpees
(you will go through this 10 times during the WOD)

* Remember that your Score for this WOD is total distance of Bear Crawling in Meters. The exercise that come round each minute are just what you have to complete, before you can carry on with your Bear Crawl!

Check out the video below for your full Whiteboard Brief!