Warm Up
Coach’s Choice
WOD
A.) Establish moderate weight of 2×2-Position Snatch (full squat, 2 from high and 2 from low hang)
B.) Between sets, complete 3-5 tall box jumps (>/= 30/24) NO REBOUNDING
C.) 5 rounds of: :45 seconds max KB Swings (53/35) [70/53]
Rest :45 seconds
:45 seconds max air squats
Rest :45 seconds
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Travel WOD
10 rounds of 5 push ups.
On your 5th push up stay in a plank position for 30 seconds (hold at the top of your push up, keep your core tight and your body straight like a plank).
After each round, do 3 x 100m dash.
