Warm Up: 1 Round
1 round = 45 seconds of each with a 30 sec rest
- Lateral Hops—Hop side to side over the PVC with the feet together.
- Front to Back Hops—With feet together, hop forward and backward over the PVC.
- Foot Fires—Chop feet in place as fast as possible.
- Knee-Ups—Jumping as high as possible, bring the knees to the chest. Repeat immediately upon landing.
- Right Leg Lateral Hops—Hop using only the right foot.
- Right Leg Front to Back Hops—Hop using only the right foot.
- Left Leg Lateral Hops—Hop using only the left foot.
- Left Leg Front to Back Hops—Hop using only the left foot.
WOD: Snatch 1-1-1-1-1-1
Metcon: 3 Rounds (105lbs, 75lbs)
- 5 Hang Power Snatch
- 10 One Arm KB Swings (each arm, heaviest possible)
- 5 Chest to Bar
- 10m, 20m, 30m Sprint (10 first round, 20 second, 30 third)