10-8-6-4-2
Box Jump
Push up
Focus is to jump explosively on each jump, use a box you can link reps together but with a lot of explosive power.
The focus on push ups should be to make them as slow and controlled as possible, make the simple movement as hard and challenging as you can. Slow and perfect.
WOD
100 Double Under
Then:
20-15-10-5
Wall Ball 20/14#
Sit Up
250m Row or ski or Run
Then:
20-15-10-5
Lateral Line Hops
Grass Hoppers
250m Run or Ski or Row
Then:
20-15-10-5
Walking Lunges (Hold a KB or plate to scale up, choose your own load)
Mountain Climbers
For time. Time cap is 15:00
Post WOD
5×5 Each side Alternating Superman
5×5 Good morning w PVC or Band
Results: 13:17 (first in class)
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