pre-workout:
ankle prep
warmup:
3x
30′ oh plate walking lunge
10 air squats
30′ burpee broad jump
10 hollow rocks
30′ duck walk
10 push ups
Skills:
Back squat
1×8
1×6
1×4
1×2
then
as many reps as possible in the front squat in the same weight you did 1×6 directly into 25 air squats. Heavier than last week
WOD:
With a partner:
One partner completes as many meters on the rower as possible in 8:00.
Partner two completes as many burpee box jump overs as possible in 8:00.
Rest 2:00 at the same time. Then switch. You have two scores: One in meters, one in BBJOs.