Warm up: 400 m run; 2x 10 wall balls, 10 alt 1 leg dl's, 10 ring rows
Mobility: 10 pass thrus, 10 windmills; front rack/wrist
WOD:
Teams of 2-3
Complete 4 rounds:
Each round consists of 3 cycles (ea teammate) of the following:
Levels 2 & 3
2 front squats - 75% of 1 rm
10 ball slams 40#/30#
1 rope climb 15 ft
Level 1
5 front squats or back squats at a challenging weight
10 ball slams
10 ring rows
Rest 2 min btwn rds
Score is fastest and slowest rounds.
Tabata run: for 20 s all teammates run as far as they can. Rest 10 seconds. Repeat
7 more times for a total of 8 sets. Score is counted by total meters ran by all 3
teammates.
*Goal is 2400 m per team Level 3
Goal is 2000 m per team Level 2
Goal is 1600 m per team Level 1
And a great job to our Jaguar athletes at the 1st day of the throwdown
