Friday 3/14/14

Mandatory Mobility
Focus on your calves/Achilles and hamstring/lower back

Skill Work
Box Jump/Step-Up Efficiency
Then
Deadlift Technique and Efficiency

WOD/Basics
Each Minute on the Minute for 9 Minutes complete:
3 Burpees/3 Shuttle Sprints
4 Burpees/4 Shuttle Sprints
5 Burpees/5 Shuttle Sprints
6 Burpees/6 Shuttle Sprints
7 Burpees/7 Shuttle Sprints
6 Burpees/6 Shuttle Sprints
5 Burpees/5 Shuttle Sprints
4 Burpees/4 Shuttle Sprints
3 Burpees/3 Shuttle Sprints

Complete 3 Burpees, 3 sprints the first minute and rest with remaining time, then 4/4 the second minute, 5/5 the third and so on following the prescribed reps.

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