W.U. Cone Drills (Foot work)
Skill: 2 Parts
5 min EMOTM:
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