WOD:

1) 20 minute EMOTM:

Odd – 8 D-Ball Over Shoulder

Even – 5 Broad Jumps

Pick a D-Ball weight that is heavy and hard for you. The 8 reps should take about 40 seconds. For the Broad Jumps focus on max distance. Stop on each jump, no rebounding them like a frog.

2) 7 minute Up Ladder:

3 Front Squats 65/45

3 Ring Rows

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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