Friday (Speed/ Go!)

Warm Up
800m run

A- Ultimate

Frisbee/ Football/ MB

B- Climbers warm up

3 rounds of:

30 seconds Sampson stretch on each side

2 ladder climbs

5 Wall climbs

5 Candlestick to stand up

2 peg board climbs

10 wall squats

Skill
Box jump rebounding

WOD

21-15-9

Box jumps w/20” m/24”

Pull ups

*7 minute time cap