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Daily WOD Friday 090619

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Agility/Plyometric Work: Kneeling Jump Squat training

*Advanced athletes can perform kneeling jump squat into broad jump for distance.

*Athletes unable to perform kneeling jump squat can practice broad jumps

5 sets of 3 quality reps

Metabolic Conditioning: 15 min AMRAP of
10 Strict Ring Dips
15 DBall Cleans/OverShoulder (50/30)
10 Toes 2 Bars
100m Sprint

Accessory Work: Complete 3 rounds of

100m farmers carry with 2 KB/DB (53/35lbs in each arm)

15 GHD back extensions

:45 seconds of cobra/upward dog stretch