Pre Work: Partner work
6x 200m run total. A) Runs B) Rest. Post your partnerships total time to run the 6x 200m.
WOD:
Every :30 seconds for 5 minutes, alternate
10x Power Swings (Russian swing for speed, emphasize breathing pattern)
10x Split Jumps (for max height) total reps
REST 2min
EMOTM for 10 minutes, alternate
10x Back or Front Squats (95/135#) scale up or down
10x-15x Burpees
REST 2min
Every :30 seconds for 5 minutes, alternate
8x Pull ups
8x Push ups
Score: Weight used for squat.
Post Work: Mobility focus
Results: 135#
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