031616

Warm Up
1200m Run

Choice 3×10 Multi joint Movement
Choice 5×5

WOD – The Qualifier
21-15-9
Push Press (65/45)
Box jumps (24/20)
SDLHP (24/16)
Jump Rope (add a zero to the number)
Throw Downs (20/15)

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031516

Warm Up
3 Rounds400m
Lunge><
10 Push Ups
10 Sit Ups

Snatch 5×5
Mats

WOD- Yolanda
25 Plyo Box Jumps (blue/white)
21-15-9
Push Ups (no knees/knees) All Hand Release
Pull Ups (no band/black Band)
Air Squats (Butt to Ball)
Sit Ups
25 Plyo Box jumps (blue/ White)

Prone isolation
Push Up Position 30 Sec
Push Up Position Right Leg to Right Elbow 30 Sec
Push Up Position Left Leg to Left Elbow 30 Sec