08/25-field day-off program
Today's Blog
Coaches Warm Up & Dynamic Movement Prep
Mobility: forearms, ankles/calves

Dynamic Movement:
3 Rounds For Quality
8 Supinated Ring Rows
8 Jump Squats
8 Push Ups (knees OK)
100m Run/Row

Movement Review:
DB Snatches
Rope Climbs
Strength / Accessory Work
A.1: Rope Climb ( Rope Climbs 4 x 1-3 ascents)
scale to strict or banded chin ups, 6-8 reps
A.2: High Box Jump (4 x 3 - 5 building if possible. )
Not max height attempts, just taller than normal. If you hesitate, it's too high. Enter height in inches to "weight" section.
WOD: Metcon (Time)
*Fitness & [Performance}*
For Time - 14:00 Cap
50 Box Jumps [24/20]
50 Wall Balls [20/14]
50 Total DB Snatches {30/20]
50 Push Ups (scale to racks)
50 KBS [53/35]
400m Run