#endurancefriday
#wallballfriday

(Vengeance Games athletes: I recommend you rest today, but if u come in, do warm up and skill, and then do a short endurance WOD: 2 RFT: row 500m, 50 DUs)

Warm up: 8 pass throughs, 3 inch worms, Frankenstein walk x 2
2 rounds; 200m run, 12 sit ups, 7 HRPUs, 9 squats

Roll out 3-5 mins

Skill: Box Jumps - 3-4 mins of practice
4-5 attempts to measure your highest jump

Please do not DROP an empty bar! Thank you!

WOD: “Foundations Redux”
20 AKB swings 53/35
15 Power snatches 45/35
10 Wall Balls 20/14, 10’/9’
400m run
20 Push Press 45/35
15 Goblet Squats 53/35
10 Wall Balls 20/14, 10’/9’
400m run
20 back squats 45/35
15 Med ball cleans
10 Wall Balls 20/14, 10’/9’
400m run
20 front squats 45/35
15 sit ups
10 Wall Balls 20/14, 10’/9’


Mobility: Quads, Sampson, Shoulders

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