WOD

Friday, August 4th

08/04/2017

 

 

 

Warmup:

3x through:

  • 30ft Walking Lunges
  • 30ft Bear Crawl
  • 30ft Ape Walk (R)
  • 30ft Ape Walk (L)

Skill:

'Explosive Power'

Superset the following for 5 sets:

  • Speed Deadlifts X 5
  • Box Jumps X 5 (these should be high box jumps - max height = (40/30)

WOD:

'Time Trial'

For Time:

Beginner: 800m Run (unbroken)

Intermediate: 1 mile Run (unbroken)

Advanced: 2 mile Run (unbroken)

*These should be as fast as you can go, no stopping under any circumstances!