5/13/19 – 190513

Group Warm up 

Group Mobility 

Strength 

12 minutes – alternating EMOM.

1.) 2 Back squats – keep weight light and explosive!

2.) 3 Tall box jumps – 30/24″  100% focus on each jump! landing above parallel is a must.

*You can add weight each round, however the squats need to remain explosive throughout the piece.

 

WOD ( Workout of the Day ) 

For time: *18 minute time cap.

100ft Dumbbell walking lunge – front rack Rx 50/35lbs  Lv.2 35/20lbs

150 Double unders / 250 singles

50 Wall ball shots – 20/14lbs

30 Toe to bar

50 Wall ball shots

150 Double unders / 250 singles

100ft Dumbbell front rack walking lunge

Share