Warm-up
2 rounds of
20 bandy side steps
20 bandy pull aparts
10 box jumps
10 step ups with db’s
10 HRPU with feet on the box
Strength
Back Squat
3-3-3-3-3
-Straight sets. Warm-up properly and complete all 5 sets at 90-95% of your
-Between each set complete 5 seated dumbbell strict presses. Choose a challenging load and stay consistent throughout
WOD (14 minute Hard Cap)
50 Box Jumps
40 Front Squats
30 Box Jumps
20 Shoulder to Overhead
10 Box Jumps
Games- 165,115
Regional 145, 100
Open 125,85