Super Troopers

Warm-up:

  1. Row 300m 
  2. 20 Alternating Box Step-up + Step-down 20" (No jump)
  3. 30 Medicine ball cleans 20/14lbs

Mobility:

Calf & Achilles Smash+Mobility Minutes 

Announcements:

See the Doc tomorrow at Tally at 3:30! I wish I could. Take advantage of these great services. 

Run of the Day:

Technique Run 800m

Not for time. 

Skills & Technique: (Click below for links to more info)

Wod:

Super Troopers 

10 Syncronized Push-ups
60 Stone to Shoulder 145/115lbs
10 Syncronized Push-ups
120 Box Jumps 24/30"
10 Syncronized Push-ups
2k Row 

For time. 
Time Limit: 30 Minutes
In teams of 2 or 3. (Individuals: 20 Push-ups each time,40 Stones,80 Box Jumps, 1,500m Row)

Coach's Note:

Partner Wod! Get your bestie and hit the Wod together, or, grab someone you don't know. Either way, this one is going to be fun! Spend tons on time on calf and achilles work today! Be careful with the box jumps. You have step ups in the warm-up to get you moving right. You have a short warm-up run then set-up for the wod. This one can be done in teams of 2 or 3 people. If you find yourself doing it alone, no worries. We have a slightly scaled down option for you. Syncronized push-ups! First time we have any this in a workout. All partners must do these together, at the same time. Anything less, NO REP! Other than the push-ups, the rest of the work can be split among you and your partner(s) as needed. Have fun with this one!

Coach Jon