Wednesday

Strength Development:

5 minutes warm-up, then 4 sets @ every 2 minutes

• 10 Dumb-bell single leg deadlift
• 5 weighted pull-ups

Dumb-bell single leg deadlift increase hip mobility and strength

WOD

On the 4:00 min X 5 rounds

20 minutes total

• 9 Box Jumps (30”/24”)
• 12 Dumb-bell Snatches alternating arms (22.5/15 kg)
• 15/10 calories or 80 double-unders

Adjust the rep scheme so that you get a rest between rounds.