Thursday, July 22nd, 2021

Coach led warm up 

Lacrosse ball mobility 

Then,

Calf stretches

20 toe hops

Quad stretch

15 jump squats

Pike to cobra stretch

10 lateral lunges 

WOD

4 rounds of the following:

200m ski erg (AFAP) then,

Max distance standing long jump

400m row (AFAP) then,

Max time bear hug wall sit (50/30)

800m or .8k bike (AFAP) then,

Max set of dumbbell bench press (25% of 1rm, in ea hand)

Post jump distance, wall sit time, and bench reps to Wodify and whiteboard