Warm-up
Run 400m
25m Bear crawl
Then w/ Dumbells:
10 Squat cleans
10 Deadlifts
10 Step-ups
50 Jump rope skips (or doubles)
Stretching and discussing class for the day
Strength/Skill
None…
WOD
"Carse"
21-18-15-12-9-6-3 reps for time of:
Squat clean
(95/65)
Box jump
(24/20)
Deadlift
(185/125)
Double-under
Finish each round with a 50 meter Bear crawl.
Recovery
Short Stretching and Mobility Sequence
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