Warm up: 400 m run; 10 pass thrus, 10 squats, 10 jump squats, 10 lunges w/ arm raise, 10 split jumps, 10 leg swings, 10 strt leg toe touches, 10 good mornings
Mobility: Glutes/hams
Skill Focus: Sprinting Mechanics
8x: 30 s max effort sprint with a partner (done in 25 yd increments and must touch w/ hand). @ 1:1 work rest
Total of 8 minutes for max yards per duo
WOD:
9. 6. 3. 6. 9
Levels 2 & 3
hang clean @75% of your hang power clean
Broad jumps for distance (your height as a minimum x #)
1:00 pillar hold between rds (but not on last round)
Level 1
hang power clean
Broad jumps for distance
30 s pillar hold btwn rds + 30 s rest
For time
Post partner sprint time and met con time for score
The shirts are in!! And in plenty of time for the upcoming competition--we have a few extras for those that did not place a pre order. Shirts are $25 or 2 for $45. And everything in the "Grab bag" is $10. Get yours while they last. . .
