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WOD 7-7 / Plyometrics

07-07-2017, 05:00

Strength/Skills: E.M.O.T.M for 10 mins
- 5 Box Jumps 30″/24″

* Think max force and hip explosion on each rep not max speed b/w reps.

** Land as soft as you can!!!!

Conditioner: For MAX distance & MAX Weight

In buddy Teams of 2

buddy 1: 8 Min Row for Max Distance.

buddy 2: 8 Min EMOTM 3 reps Back Squats “AHAP”

buddy 2: 8 Min Row for Max Distance.

buddy 1: 8 Min EMOTM 3 reps Back Squats “AHAP”

Buddy 1:  8 Min Row for Max Distance

Buddy 2: 8 min EMOTM 3 reps Back Squat “AHAP”

Buddy 2: 8 min Row for Max Distance

Buddy 1: 8 min EMOTM 3 reps Back Squat “AHAP”

* Score is individual Total Distance on Rower and Total Weight on 16 sets BS

** Back Squats From Rack!!!

CFN_Flex_Friday

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