Double-Under practice for 5 mins, barefoot
Or, 12" box jumps for 5 minutes nice and easy, barefootDynamic Warm-Up
WODs:
Strength:
Weighted Ring Dips: 3x5
MetCon:
3 Rounds for Time of:
15 Deadlift 225#/95#
20 Box Jumps 24"/12"
Rest exactly 30s between rounds. Try to do them unbroken.
Endurance:
1 minute ladder intervals:
Run or Row all out for 1 min on, 1 min off, 1 min on, 50s off, 1 min on, 40s off, continuing to 1 min on, 10s off, then go back up the ladder.
Pic: Nothing but asses 'n' elbows
**Station Guys: Deadlift one end of a 30' ladder, 2 Sparklets Jugs, foam jugs, sandbag(s) or something heavy 15-45 times depending on weight
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