| Programming Notes: The WOD is meant to go a bit longer than the WOD from the day before. The 30 second rest is just meant to give you just enough to recharge the batteries to maintain a higher intensity. For the leg work, we are focused on low weight, plyometric explosive movements. SWOD: For 12 mins work on Handstand hold against wall (Nose and toes) L1: 3 mins accrued, every time you break, 15sec Hollow rock holds + 8 Seated DB Strict Press L2: 4 mins accrued, every time you break, 15sec Hollow rock holds + 8 Seated DB Strict Press L3: 5 mins accrued, every time you break, 20sec Hollow rock holds + 8 Seated DB Strict Press |
| WOD: 6 RFT 10 DB Push Press (40/30) 20 Alternating Jumping Lunges 30 Double Unders Rest 30 sec Rx+: (50/35) L2: (30/20), Static Forward Lunges, 60 SU L1: (20/10) |
| Accessory: Dumbbell Hammer Curls 3×8-12 Athlete choice of weight Maintain a single challenging weight OR increase in weight with each set |
| Recommended Stretching: Puppy Dog Archer Dragon |