4/9 Wednesday

Warm up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill 

Movements and modifications 

Partner WOD

Partner ping pong

5 rounds of:

12 deadlifts w/155# m/225#

15 lateral burpees over barbell

12 bicycles

15 v-ups