-Warm Up-
2-3 sets
200m jog
10 single leg alt good mornings
:10 hollow hold
10 DB thrusters (pause :01 at top)
:10 hollow hold
10 Up/down box jumps (step up RND 1)
-Strength/Skill-
EMOTM 8
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*max height of 36″
-WOD-
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over
20 Wall Balls
Max Deadlifts
