01.12.2023
Warm Up
2 sets
50 feet shuffle each side
4 point single leg hops x 5 each leg (jump forward, to the right , backwards, to the left)
banded walks x 30 seconds lateral and 30 seconds monster
medball or unweighted speed skaters x 30 seconds https://youtu.be/GFPC45VTuwE
Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds
Strength
back squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 75-80%
3 sets of 1 rep @ 85%
WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155 185/125 1235/95
pull ups or C2B pull ups
immediately into
2-4-6-8-10
hang squat cleans 115/75 95/65 75/55
10-20-30-40-50
double unders or x2 single unders