All levels
Speed development WOD
Today’s WOD is all about developing speed, specifically with the lower body using a controlled high box jump. The height required for this WOD is relative to your experience level, we just ask that you challenge yourself today and have fun.
MOB:
Banded hip release
Prep:
3 sets NFT
Supine banded leg kicks x 6 each
Supine banded leg press x 6 each
Dowel OHS x 8
Mt. climbers x 10
5 sets of complex:
3 Dead lifts + 2 seated high box jumps
Rest 2-3 minutes between sets and increase load on Dead lifts up to 85% based on feel,
increase height of box jump based on success and control at the top
Sport (bonus work)
NFT
5-4-3-2-1
MU
Burpees
box jumps 30/24
