WOD

Workout of the Day and Specialty Class Programming

friday, march 2, 2018

400m run

20 s2oh 95/65

20 box jumps 24/20

20 s2oh 

20 box jumps

400m run

 

CORE ENDURANCE

 

General Warm Up + Jump Rope Skills

then,

4 rounds of:

400m run

30 walking lunges

20 sit ups

10 box jumps

 

POWER HOUR

 

5-5-5

back squat 60+50

5-5-5

front squat 55+50

4xME pull up ( 2 sets strict )

3 rounds of:

15 calorie AD legs only

15 calorie AD arms only