8/15/2019

W.U. Cone Drills (Foot work)

Skill: 2 Parts

5 min EMOTM:

• :30 sec Max Effort HSPU

REST  3 mins

5 min EMOTM:

• :30 sec Max Effort Dips ( use benches, matador or rings)

W.O.D for time complete (22 Min Clock)

• 400M Run (New Route)
  • 24 x Double KB Deadlifts 70/53
  • 24 x Alt DB Clean and Jerk 70/50
• 400M Run
  • 18 x Double KB DL
  • 18 x Alt DB Clean and Jerk
• 400M Run
  • 12 x Double KB DL
  • 12 x Alt DB Clean and Jerk
• 400M Run
  • 6 x Double KB DL
  • 6 x Alt DB Clean and Jerk