190726 - FYF

? of the DAY - Weekend Plans?

WARM UP - 2 minutes of cardio
2 minutes of jump roping
12 DB Press and Hold
12 DB Cleans
6 Push Ups

MOBILIZE - Med Ball DB assisted Chest Opener and Keg Drill

COACH PREP - Box Jump over prep! Find boxes and practice 4!
HSPU (if you can’t do it with just a pad, scale to DB LSit Press)
Clean Prep ====> 5 minutes to work up to WOD weight! Should be challenging!

WOD - “Wesley’s WOD” (w/o running)
with a partner for time
(Box Jumps must be evenly split - 28 each)
56 Box Jump Overs
Then…22 Rounds
5 HSPU
27 Double Unders
3 Cleans 155/105
Then…
56 Box Jump Overs

Each partner will do 11 rounds total! Partner one does a round then partner two does a round for a total of 11 each or 22 total! There is a 20 minute time cap after that, everyone will complete the last box jumps UNLESS they are on the last two rounds in which case they will finish it out then complete the box jumps!


COOL DOWN - 200m walk