WOD 11/6

Level Two
Partner Medball Circuit
4 Rounds
5 Seated Lateral Tosses/side/person
5 Underhand Tosses
5 Seated OVHD Straddle Throw/person
5 Kneeling Half Moons/side/person
*Alternate between partners

10:00 4-Corner Mobility Circuit
Bear Crawl (all the way around)
Elephant Walk, Bear Crawl, Elephant Walk, Bear Crawl
BKWD Elephant Walk, Bear Crawl, BKWD Elephant Walk, Bear Crawl
Wide Elephant Walk, Bear Crawl, Wide Elephant Walk, Bear Crawl
BKWD Run, Carioca, Run, Carioca
Slide, Carioca, Slide, Carioca

Static Stretch Circuit
Pancake Stretch w/ Rotation (:15 R, :15 L)
Seated Pike Stretch
HAM Hip Circuit
*0:30/ exercise

Level One
Skill
Jump Progressions

Strength
A1. Front Squats x5x4 (Work up in Weight) Rest :10
A2. Back Extensions x5x4 Rest 2:00 

6 Rounds of 1:00 AMRAP
6 Step-ups (20”,16”)
6 Touch-Jump-Touch Intervals
Rest 1:00
*Record total reps
*Jump rope practice (singles) during rest time

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 “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz