Tuesday – February 25th

Another person hungry for fitness joins the program! Be sure to welcome Nora when you see her!

Skill:
In 15 minutes perform 3 rounds at sub maximal effort (focused on consistency and mechanics):
10x Ankle hop (repeated)
10x Vertical jump (single effort)
10x Squat jump (single effort)
10x Clam shells each side

WOD:
4 rounds for time: *12 minute cap
10 toes to bar
50’ bear crawl or 25’ handstand walk (less than 45 seconds of effort each round)
20 wallball shot 20/14# to 10/9’

Cooldown:
2 minute light machining
Standing quad stretch 1 minute each side
Banded lat stretch 1 minute each side