Tuesday – March 2nd

It’s fine being weird you should try it sometime!

Skill:
3 rounds on a 5 minute clock:
10x vertical jump (submaximal repeated effort)
10x box drop (focus on knee tracking and core control)
10x broad jump (submaximal single effort)
10x single leg glute bridge (5 per side)

WOD:
For time: *18 minute cap
18-16-14-12-10-8-6-4-2
Dip
Deadlift (40% of 1RM or a RPE of 4)
30 double under to finish each round (30 seconds of work)

Post WOD:
4 rounds not for time:
10 bent over barbell row
10 alternating bicep curl (dumbbells)