Friday

Skill Development:

·    Strict pull-ups

·    Jumping lunge steps

·    GHD’s (optional)

·    Box-jumps

WOD

22 minute AMRAP

·    4 Box Jumps (30”/24”)

·    8 strict pull-ups

·    12 push-ups

·    16 sit-ups OR 10 GHD’s

·    20 Jumping Lunge steps

·    200 meter run

Then:

Yoga with Master D-Lance

Or:

Active Recovery Day

·    Stretch

·    Strategize for the open workout

·    Come and practice the movements