Warm-ups
2 rounds of:
5 Super Slow Squats
5 Forward rolls
5 Sit Ups
5 Banded Good Mornings
10 m Broad Jump
5 Kipling Swings
10 Spider-Man turn outs.
Pre WOD-Strength
Trp bar or Kettle-bell Dead-lift. Build to a heavy triple.
WOD:
Teams of 2. Athletes complete full rounds. 5 each
10 rounds for time
6 trap bar Dead lifts
12 Box Jumps
Post WOD
Game or mobility, coaches choice.
Recent Comments