November 09th, 2022

Warm – up
400m run
TEAM WARM-UP
VOLLEY MEDBALL
https://www.instagram.com/p/Cje-1RnAg4i/
**1 burpee after throwing

THEN in own time 20 empty bar squat cleans

Strength & Skill
5-4-3-2-1
Squat cleans (80/55)
**200m run between each round
-rest 1min between each set-

WOD
8 Rounds for time:
10 jumping lunges
10 burpees
10 alt v-ups