Monday
Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
Beginning the Month Strong
Warm: 8 x 50 foot broad jumps WOD: 30-20-10 Box Jump T2B KBS Rx- 55/35 F- 44/25
The Day After WOD
Warm: 5:00 Jump Rope Stretch and Movement Prep 10-15:00 WOD 100 Sit up 75 Wall Ball 50 DL 25 Box Jump DL- Rx- 225/175 F- 185/135 WB- Rx-...
World WOD Wednesday
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
Saturday Endurance
3 X 200 sprints :45 rest Dynamic stretch Movement prep “Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lbs) Box Jumps...
