DATE – Friday

Warm-up: 500m Row + Roll out legs (Calves, Hamstrings, Glutes, Quads)

Mobility: Lacrosse ball into pecs + stretch

WOD A) (15 Min) 3 rounds – alternating between movements:

5 x Reverse med ball toss (Use the heaviest slam ball that allows you to keep hips fast and explosive!)
5 x Plyo push ups (explosive push-up jumping hands up to plates
5 x Tall box jumps (take 5s rest between jumps)

5-7 minutes to tech the power clean and work up to weight for WOD

WOD B) For time:
10, 9, 8… 3, 2, 1
Power Cleans (155/105)
Ring push ups

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