Warm up – 3 RNDS |
6 Banded Good Mornings |
6 Alt box step ups |
6 box push ups |
6 Air squats |
Skill Practice |
EMOM 5 |
Negative pull up (Slow down only) |
WOD Prep – warm up |
4 RFT |
12 Deadlifts 50/40 |
12 Box Jumps |
12 Box Dips |
* Run to fence |
Straight into….. |
3 RFT |
14 Power Cleans 50/40 |
14 Push press 50/40 |
14 Alt Lunges |
* 50 skips |
Straight into….. |
2 RFT |
16 Pendley Rows 50/40 |
16 Alt Pistols |
* Run to fence |
Stretch – 3 RNDs |
30 sec Calf Smash |
30 sec Quad Stretch – Lying |