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Wednesday, March 8, 2017

Warm Up: Spend 2 Minutes on each

Run, Row, Ski, or Bike


Ladder Drills
Cone Drills (Place 3 Cones 15 Yards apart. Sprint to the middle cone and back to the first cone, sprint to the third cone and back to the first cone)

Skill: Hang Dumbell Power Cleans (Jump, Jump Shrug, Jump Shrug & Catch) Start with fists only, then move to light dumbells.

Strength: 5 Sets

10 Goblet Squats
50 Yard Sled Drags
5 Second Chin Over Bar Holds, Negatives, or Pull Ups

WOD: 8 Minute Partner AMRAP

50 Yard Shuttle Run
10 Box Jumps
10 Hang Dumbell Power Cleans

Game: Spike Ball


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