Monday WOD 27/11/17

General warm up
Alternate with a partner 3×15 strokes each on the rower
In between each set perform the following stretches:
Arm overhead tricep
Arm across body
Arm up back

Specific Warm Up
5 Double foot jump/step down
5/side Single leg jump/step down
8 Jump over the box
5/side Lateral jump over the box
8 Step in jumps
8 Rebounds

3 rounds
5 Shoot to hollow
10s Headstand hold
5 HSPU/Piked push ups or push ups

Met Con
Complete as many rounds as possible in 15 minutes of:
20 Box jumps 24/20″
10 Handstand push ups

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