-Warm Up-
2 round
10 alt side lunges
10 alt step ups
10 shoulder taps
:10 bar hang
Into…
10 jumping air squats
10 box jumps
2 wall walks
10 scap pull-ups
-WOD PreP-
Warm up Deadlift to appropriate weight for the workout
Athletes will choose their own weight for the WOD.. As heavy as possible!
Into handstand and box jump prep!
-WOD-
(18 minute cap)
4 RFT
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
