Nov 30, 2017

 

a) WARM UP:

4 rounds:

Finish with a :45 second wall stretch

b) Testing:

  • Max standing broad jump (for distance) – 5 attempts

Rest as needed

  • Max box jump for height – 5 attempts ONLY

Rest as needed

  • Option 1 – max distance unbroken handstand walk – 3 attempts
  • Option 2 – max time holding a handstand on the wall – 3 attempts

Record max heights and distances/times

 

c) WOD:

E2MOM for 20 mins

  • 3 bench presses – as heavy as possible without failing
  • 3 strict pull ups – try not to break these up (scale options: band as necessary, or negatives with 5 second tempo)

 

 

d) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet with lacrosse ball
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