Wednesday 10/2/19

Warm up:
Jog 200m
Then coach led (everyone stays together)
10 alternating DB single arm DLs (lighter than WOD weight, 50/35 max)
10 Box step ups
10 strict knee raises
8 alternating DB single arm high pulls
8 box jumps with step down
8 KTE (kipping)
6 Rebounding box jumps
6 DB alternating DB snatches
6 TTB

Strength (after WOD): Midline stablization – 5 Rounds
20 sec suitcase hold ea side – HEAVY
10-20  bicycle cruntches
*Rest approx 1 min between rounds

WOD (performed first): 24 min AMRAP
10 DB snatches (Rx+70/50, Rx 50/35, Scaled 35/25)
10 Box Jumps
10 TTB
10 walking lunges
Run 400m

Accessory: 3 Rounds
Quadraped T-spine rotation,  5 slow breaths per side
Half kneeling hip extension with overhead reach, 30 sec per side