-Warm Up-

Foot drills

 

Then 2 rounds

 

8 heidens

8 eccentric ankle dorsiflexion

 

2 rounds

 

10 sec top of ring dip hold

5 second negative

5 second bottom of ring dip hold

5 sumo inch worms

 

 

-WOD- "For - Time"

 

Teams of 2

 

0-12

 

100 ring dips

100 doubles (each)

 

*switch when athlete breaks

 

12-15rest

 

15-27

 

50 hang power Clean 

50 OHS 

 

27-30 rest

 

30-40

 

100 sit-ups 

100 cals