Day#3 (Speed/ Skill)

Wednesday- 13 to 20 (Speed/ Skill/ Skill)

Warm up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

MB cleans/ Hollow body strict pull ups

Partner WOD

20 minute ping pong

7 strict pull ups (focus on hollow body)

7 MB cleans
100m sprint