MICHAEL
Warm-up:
Jog the Box 5 min. w/footwork
Dynamic Stretch
Glute Activation W/bands
Strength: Front Squat
10/40 8/50 6/60 (4/75)3
WOD: DARG
3 Rounds
5 min. to Complete:
21-15-9 reps of;
Wallball 24/20
Alternating DB Snatch 50/35 (R+L=2)
With time remaining Max Effort Double Unders
Rest 2 min.
Score is total Double Unders over the 15 minutes of work.
If you cannot get to the Double Unders reduce weight or reduce rep scheme to 15-12-9 reps.
Icing:
Pigeon 2 min. ES and Frog 3 min.