CROSSFIT

WU

30”/ 15” x12

-Machine

-Plate squat hold

-Straight Arm plank

-Broad jumps

STRENGTH

5x

-5 Back squat

*30” Dual DB wall-sit hold

ACCESSORIES

3x

-10 Lying down DB curls

-6/6 Single DB RDL

-10 BB Calf raises

WOD

Every 4:30 x5

-10 CAL

-50 Skipping rope

-5 hang squat clean

-20m Overhead walking lunges