W3D2

WOD I:

Mobility:

Squat Cycle (see mobilitywod.com)

Strength: 

Squat 3×5
Clean Pull 3×10
Chins (weighted) 3×10
Dips (weight) 3×10

Metcon:

none (or sport-specific work)

 

WOD II

Hold forearm plank to just before failure
Hold side plank left to just before failure
Hold side plank right to just before failure

4 sets

no rest inbetween sets or movement

Metcon:

15 Two handed KB swings
15 Burpee Box jump
50m sprint

6 Rounds

 

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