Coolest Pic Contest plus Hot Wod Contest.

Holly Jolly III

 

Ok gang check the vid for the cool new contest to make some big leaps in HJ3 over the next 2 weeks.

 

WARMUP

dynamic
lunge stretch
leg cradle
PVC arm circles
Press ups

Group warm up 2x
6 count burpees
jacks
high knees
butt kicks
squats
push ups (hand release)

skill

agility ladder drills

plus

test

3 attempts record time.

pro- agility (5-10-5 drill)

 

Then

run 1 mile tt

rest 3 min

build to a 1 rm
front squat in less then 10 minutes.

then
test
max hspu in 1 minute.

MAD MOBI

knee on the wall
pigeon
calf
corner stretch

 

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