WOD
Primer
2 Rounds
6 Dball Slams
10 Alternating KB Gorilla Rows
10 Russian KB Swings (Heavy)
Skill/Strength
4 sets:
3 UB Bounding Broad Jumps for Total Distance*
5-8 Ring Dips
*Goal is to not only go far but have the feet off the ground between jumps as fast as possible
**modify with bands as needed
Conditioning
Teams of 2, for TIme:
**50 Burpees
—-
3 Rounds of:
40 Alt DB Snatches (50/35)
**30 Box Jumps (24/20)
20 C2B Pullups
—-
**50 Burpees
**Burpees and Box Jumps have to be performed alternating every rep. Snatches and Pullups can be broken up as desired.