WOD:

1) 21 minute EMOTM:

1 – 150-200m Run

2 – Single Leg Kettlebell Deadlift 5/side

3 – 5 High Box Jumps

7 sets of each movement. Pick a run that challenges you to complete it in 45 seconds. For the deadlifts focus on positioning over loading. Finally for the Box Jumps start at a moderate height, and build as high as possible. Step down and reset between each rep, these are not for speed, they are for explosiveness.

2) AQAP:

40-30-20-10 Abmat Sit-ups

12-9-6-3 D-Ball Over Shoulder 70/50

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE