Warmup: 400m run, then 2 rounds of: 10 leg swings, 10 alt box step ups, 10 air squats, 4 power skips
Power Assessment: 18 min to make 3 attempts at each of the following
Max distance broad jump
Max distance vertical leap (one foot must stay planted)
Max distance medball shotput throw (30/20)
Do this as a class where all complete broad jumps before moving on to next test
WOD: “Stairway to Heaven”
12 min AMRAP
9 Dumbbell Thrusters (100/70)
12 Alt. Dumbbell Box Step-Ups (100/70)
200m Run
