OH I think Andrew can jump over a higher box!   Great job Andrew!

Warm up 

• 10 lunges with torso twists using MB
• 10 side to side lunges using MB
• 10 ps towel slides for hamstrings
• 10 planks moving in a circle left and right 
• 10 ps single leg around the world with weight plate
• 2x parking load outside banded running pulls with a partner, switch 

 

Strength 6 rounds

5 5 5 5 5, AHAP in good form should not be able to do 6 

Box step ups in a back rack position

alternate in plank and shoulder taps 10 x total

WOD 1 circuit 20 min emom  WEAR WEIGHT VEST FOR RX

 

full cleans 95/65 Hang and power is scaled

ladder, start in …..in out out, then single leg hops ,out out in in , start on the non dominant foot 

S L slam ball

hurdles..line up  5 and high knee run through 

SBall planks