Saturday September 12th

Pre WOD:

A, Plyo Power:
3 set*10 Lateral Jumps over Line
3 set*3 High Box Jump

B, Sprint Power (Row, Echo Bike or Assault Run)
6 rounds:
10 sec Sprint (max effort)
50 sec Rest

Focus: Acceleration and top speed

WOD:

Partner AMRAP 32 min:
400 m Run
40 Wall Balls 9/6 kg (20/14 lbs)
30 Sync Burpee Box Jump Overs 24/20 inch
40 Toes to Bar

Post WOD:

Mobility & Shoulder Care

A, 2-3 rounds:
10 Face Pulls+10 Pull Aparts

Mobility Session: Hip 360

Follow along the mobility flow in this video:
https://youtu.be/KeIeZhi18q4