DATE – Tuesday Sept 11th 2012
Warm-up/Mobility
WOD A)
1) Broad Jump (3 attempts to get max. distance – 5 mins max.)
2) L-Sit Hold or Knee Tuck on parallettes (max. seconds w/3 x 45lb plates under feet)
WOD B)
1) 6 min AMRAP: 10 Plyo Push Ups, 10 KB Swings 32/24kg
2) *Rest 2 mins*
3) 4 min AMRAP: 4 Box Jump 36/30”, 8 Toes To Rings or K2E
4) *Rest 60 seconds*
5) 2 min AMRAP: Double Unders
*Perform a Plyo Push up by placing one hand on a 45lb plate and the other hand on the floor; perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.
