WOD NOTES
Never skip leg day.
Fitness and Performance
Band goblet squats x 6
Perfect stretch x 30 sec
Band bully stretch x 30 sec
4 sets
Back Squats x 8 (3 sec lower)
5 sets
30 seconds Assault Bike Calories
60 seconds Wall balls 20/14
90 seconds Rest
Sport
Empty bar
Muscle snatch + Power snatch + Drop Snatch
Snatch
4 sets of doubles
3 attempts @heavy single
C&J
4 sets of doubles
3 attempts @heavy single
5 min AMRAP
10 Calorie Assault Bike
10 HSPU
3 minutes Rest
5 min AMRAP
10 Calorie Ski Erg
10 Box jumps 24/20
