Focus: Strength and Interval
Warm-up: 4 rounds:
200 M Run with ball
5 x Pull-ups
10 x N-Ups
15 x Squats
10 x {Snow angels, Ws, archer reaches, back rolls}
Skill/Specific Warm-up: Warm-up on squats
WOD: The Last Ascent
5, 10, 15
Back Squats (Men – 100 KG, Women – 65 KG)
Box jumps (Men – 30″, Women 20″)
Post WOD party: Beer, nuts (our token Paleo food), chips and awesome Reeses Peanut Butter Cup cookies made fresh by Stephanie!