Warm-Up
Coach’s choice
WOD prep
Trap bar dead Lift
Seated Dumbell Press
Superset. Climb to a perfect 3.
3,3,3,3 (4 sets)
*Rest 2 minutes between sets
WOD:
21-15-9 reps of:
KB deadlifts
Box jumps
*Every minute on the minute: 5 burpees
Kids 8-10
15-12-9 reps of:
KB deadlifts
Box jumps
*5 burpees after each movement. 6 sets total
Post WOD:
Game or mobility
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