World WOD Wednesday
- Chris Cannon
- May 18, 2016
- 1 min read
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 tucks x 10
6 rounds not for time but for quality rest if needed
Skill
Take time to warm up the box jump ( step up, step down: step up, jump down; jump up, jump down etc..)
Box Jumps for height with a partner
Take 5-10 minutes to build up to 1 RM Box Jump height
Move prep
Work- “The Quick and the Dead”
For Time
3-9-15-21-15-9-3
Deadlifts (Rx-205 /135 F- 185/ 115 L- 95/65)
Box Jumps (24 in/20 in)
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