Warm-up: 1/2 Tabata Jump rope, Air squats, KB Swings. Dynamic Stretch
Strength: Strict Press/ Push Press
L1: 80% 4+4×1 85% 4+4×1 90% 2+2×2
L2: < 10%
L3: 5×4 Hold at full extension 2 counts.
WOD: CATCH ME IF YOU CAN
Complete Four 5 Min Rounds.
Run 200m. (Pearl Dragon Sign is the turn around spot)
10 T2B
15 Slamball 40/30
15 KB Swing 45/35
If you finish a round prior to the end of the 5 min, round, rest. If you don’t finish the round in 5 min., take off running when the next round starts.
Score is: total number of seconds you get to rest each round, or total number of reps you do not complete if you can’t finish a round.
Icing: Rope Climbing Skill Work