WARM UP
Stick pass through
Wall squat
Good morning
Sit up
Back ext
Wall squat
Good morning
Sit up
Back ext
Foam roll ITB
BUY IN
Broad jump the length of box
* take your time and go for distance. The goal is to take the least jumps possible
* take your time and go for distance. The goal is to take the least jumps possible
SKILL
Deadlift
*work up to 85%1RM for WOD
*work up to 85%1RM for WOD
WOD
8RFT
3 Deadlift 85%-1RM
4 x 20m Sprint. (From the boxes to wall is 20m)
4 x 20m Sprint. (From the boxes to wall is 20m)
CASH OUT
With a partner complete 50 wall ball passes 20/14.
*everytime the ball hits the floor -5 burpees
*everytime the ball hits the floor -5 burpees
MOBILITY
Hamstrings
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