Strength/Skill (E2MOM for 5 sets)
a) Back Squat: 4 reps @ 75-85% (2-sec down, one-sec pause, AFAP up)
b) Depth Box Jumps: 4 reps (step off a low box, explode onto higher box)
c) 10 Min To Find a Max Box Jump
Conditioning
10 Min AMRAP
| Movement | Rx+ | Rx | INT | SC |
| KB Swings | 10 @ 88/70# | 10 @ 70/53# | 10 @ 53/35# | 10 @ 35/26# |
| Double Unders | 25 | 25 | 15 | 50 Singles |
| Wall Balls | 15 @ 30/20# to 10/9’ | 10 @ 30/20# to 10/9’ | 10 @ 20/14# to 10/9’ | 10 @ 14/8# to 10/9’ |
| Double Unders | 25 | 25 | 15 | 50 Singles |
WOD Notes: Coaches WOD. Guess which coach programmed this. Goal is 4-5 rds. This WOD is meant to be unbroken & keep you moving the whole time!
Assistance
Hollow Rocks (banded) – 8 sets: 30 sec on / 45 sec off
