DATE – Friday
Warm-up: Group dynamic warm up with running drills etc.
Mobility: Roll out session: calves, quads, glutes, and back/lats
WOD A) In 10 min, establish a 1 RM strict weighted pull-up
(If you don’t have a strict pull-up, complete 4 sets of 4 jumping pull-up with a 4-5s controlled decent, rest 90s between sets)
WOD B)
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
6 Box jumps 30/24” (step down only today!)
8 Toes to Bar
10 Ball slams (30/20lb)
200 Meter Run
