09.03.2016 – You can have the crown

3
Sep

09.03.2016 – You can have the crown

Skill

Agility drills:

  • 3-cone drill
  • Suicide sprints
  • Dot drill

Partner WOD

AMRAP in 10 m:

  • 3 Wall walk
  • 6 Hollow rock
  • 9 Jumping squat
    (alternating exercises)

Rest 2 m

AMRAP in 8 m:

  • Relay of Sprint 200 m / Ground-to-Overhead
    (Partner A sprints, while partner B performs max reps.)

Rest 2 m

AMRAP in 4 m:

  • Burpee
    (alternating reps)