Mobility
Dynamic
WOD
5 Rounds
10 Vert Jumps – touch a target on the wall or suspended above your head (make sure your heals touch the floor between jumps)
10 Hand Release Push ups
Run 200m
Alternate WOD (you can chose to substitute this if you are preparing for the OPEN, if you like.)
50m heavy sled pull
15 GHD Sit Ups
Rest 2 mins between rounds
Sled pull- heavy enough that you have to walk – use heel to toe motion and upright torso as you walk – this is to better engage the posterior chain.
Heads up – Saturday will be a long one.
Cash Out
Coaches Choice