High Velocity Warm-up:
Shoulder Prep
Ankle mobility
SkillMuscle-up/Progression
WOD
10-9-8-7-6-5-4-3-2-1 Thruster 65-45
Jump Rope
(add zero to count for jump rope ex. 10= 100, 9= 90)
Then...3 Sets of 10 Box Jumps
(Flat-footed jump, full extension at the top of the box, step-down everytime)
Cool First Day at 911!
ReplyDeleteThanks Jorge for a great work out and thanks to all the staff for making me feel welcome!
today's workout: RX 27:39 yessss!
Doodles