PreHab: Scap Push-ups, Calf Raises
Warm-up: MB Complex, Rope Turns
Specific: Movement Review
WOD:
RX: With a Partner:
21-15-9
Wallball Shots
42-30-18
Double unders
15-12-9
Goblet Squats
Burpees to Target
12-9-6
KB/DB Push Presses
Box Jumps
Option 1:
21-15-9
Wallball Shots
Double Unders
15-12-9
Goblet Squats
Burpees
12-9-6
DB Pushpresses
Box Jumps (low)
Option 2:
15-12-9
Wallball Shots
Single Unders (x2)
12-9-6
Goblet Squats
Burpees
9-7-5
Push Presses
Box Jumps