WOD
Warm-up
Dynamic/Stretches
2 Sets
10 scap pull-ups
10 RDL w/ empty BB
8 e/side skater squats
5 Box Jump | Tall Box Jumps
Tall Box Jumps: https://youtu.be/f6Aehc2q5rE
Strength
Speed/Lower Body Power Benchmark:
Build to the 1 rep weight you used last week for squats (9/12), then perform the following…
1 Speed Squat (focus on acceleration)
immediately into, max Height Box Jump
REST 2 minutes, before performing again
Conditioning
“Kelly”
5 Rounds for Time:
400m Run
30 Box Jump (24/20)
30 Wallball (20/14)
Scale by performing 3 rounds.