WOD 7/8

Performance – Week 1 of 8 Strength
A1. RDL x5-6×3 @ 50X0 Rest :30
A2. DB Push Press x6-8×3 Rest :30
A3. DB Walking Lunge x6/leg x3 Rest :60

B.
2 Sets
6:00 AMRAP
6 DB Thrusters @ 55 lb, 35 lbs
6 Push-ups
6 Box Jump (step down) @ 24”, 20”
Rest 3:00
*Jump Rope practice during rest no DU/s
*Best Time Recorded

Time allowing:
C2. Kneeling Founders :30 hold x4 Rest :30
C3. DB Hip Thrust x6-8×4 @ 30X0 Rest :30

Foundations 
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

A.
EMOM Alternating for 10:00
Even 3 Back Squats @ 30X0
Odd 5 KB/DB Jump Squats

B.
EMOM Alternating for 12:00
Even 3 RDL @ 30X0
Odd 8  Rocket Jumps

” All growth depends on activity. There is no development physically or intellectually without effort, and effort means work.” – Calvin Coolidge