Just a Reminder:
We have our FREE Community WOD today at 10am and Anyone is Welcome!!
Our Oly Specific Weightlifting Class with Coach Christian is tonight at 730PM
WOD: 4 RFT
15 Box Jumps/10 WB/ 5 K2E
A. Agility Test. Best of 3 Rounds
Vertical Jump to Target
Broad Jump for Distance
3 Cone L- Drill for Speed
B. Box Squat
8 by 4. Increasing Load. Â
* Complete 4 Heavy Tire Flips Between Each Set
** DO NOT DROP BARBELL. If you can not lift the Load DO NOT put it on the BB for Box Squat. Make sure you have a Spotter. Dropping a BB during a Box Squat will result in 2 things: Injury to the Athlete or Destroying a $300-400 Barbell. Dont do it!
C. 3 RFT:
10m Handstand Walk
25m Sled Drag (180/105+ Wgt of Sled)