Main – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Skills

Handstand / Handstand Walk

Metcon

Deadlift 5-5-5-5-5

Box Jump 2-1-2-1-2

*Complete a set of both and then rest 1 -2 min

Deadlift (5-5-5-5-5)

Metcon

Push Jerk 1-1-1-1-1

Broad Jump to Vertical Jump 2-1-2-1-2

*Complete a set of both and then rest 1 -2 min

Push Jerk (1-1-1-1-1)