Warm-up: 4 Rounds of 1 Min Jump rope > 30 Sec. Squat > 30 Sec Rest Dynamic Stretch
Strength: Work up to a three rep max on OH Squat.
Requirements for a three rep max are:
1. No more than a slight delay between reps.
2. You cannot adjust foot position between reps.
3. You cannot drop the bar between reps.
WOD: METRIC MILE
Run 1600 meters for time.
We will go up to the High School track immediately after the OH Squat portion of the workout is completed.
You will be timed on how fast you can get around the track 4 times. Run, Run/Walk, Walk…..everybody can do this!!!!!
Icing: 10 20yd sprints