Warm-up:
Individual….
Practice Skipping rope for 2 minutes
15 Leg swings
20 KB Swings
Group…
3 rounds of
Row 250m
5 Yoga Push up
5 Burpee Pull ups
Fitness:
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2 sec descend
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2 sec descend
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps
WoD:
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run
Performance:
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
WoD:
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar
Mobility:
Cobra Stretch
LAX to Plantar Fascia
Roll Posterior
Roll Calves