Weekly Warm Up:

5 mins free-style/roll out

Then 2 Rounds:

  • 8-12 Walkouts/Inch Worms
  • 12-16 Scapular Push-ups
  • 8-12 Lateral Split Squats/side
  • 8-12 Broad (long) Jumps

Strength: Take 5-8 mins to warm-up with the movement, then: Power Clean 10 x 2 on the minute OR Speed Deadlift 10 x 2 @ 50% 1RM on the minute

Metcon:

Surprise Partner WOD!  yippeee!

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