WOD:

1) Back Rack Split Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other.

2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets

Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance.

3) 9 minute Up Ladder:

3 Front Squats 65/45

3 Ring Rows

After 3 reps then 6, 9, 12 and so on until 12 minutes is up.

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

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

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