[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
If you missed the speed squat yesterday do it today, there is a short wod for today!
-DE Box Squat
Wide stance, High Bar, Just below parallel box.
[accordion title=”S&C WOD”]
0:10 wall bar hold, shin over bar (1 burpee penality for every second under :10)
8 Toes to bar
4 one arm kettlebell clean and jerk, each arm
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.