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10.3.16 Monday

2
Oct

10.3.16 Monday

performance7

 

Mob:Ankle Walks x50yds ea

 

2 Rounds:

Plate Counterbalance Squat x10

Hollow Body x10

1 Leg Frogger w Arm lift x5ea

 

Skill: Footwork and Box Jumps

Ladder Drills (One eye) x6mins Then

Box Jumps 5×3 w DBs (Ascending weight)  

 

Strength: Box Squat w Chains 4×3 @ RPE 8

 

WOD: 3 rounds each for time (CAP 3 mins w/ 3 mins rest between)

100 DU

30 KB Swings (55/35)

20 Box Jump Overs (24/20)

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