Warm Up: – Dynamic WU + stretching – 6 min
Followed by: 2 min OH plate lunges @ 45/25
Skills: – (A) 4 X banded sprints ( rest as needed )
(B) 4 X Long jump attempts
-perform agility ladder drills between-
Then; 5 min to lift and load for WOD
WOD: – Front Rack Lunges (build as you go)
6-6-6-6-6
Rest 2 min between sets
Floor Press (LC: 1/31/14, 6/24/14)
10-10-10-10
