February 7, 2022

WOD

speed ladder into 10yd run x 8 patterns

shuffle + sprint x 8 (4 each way)

(if you can’t sprint you can bike / row to pass the time)

5 sets: 1 min rest after each set
3 db hps each arm (don't have to alternate)
3 box jumps to a high target
Focus on explosiveness. Build up in weight from a moderate wt.

3 sets: 1-1 after each set
9 db ps from floor each arm (alternating)-18 total and unbroken
12 box jump overs to a medium target
Focus is now rhythm and pacing. Set 3 should be within 5 seconds of set 1. Start with a wt you’re confident in going ub with.

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