Warm-up :

Hip-Mobility : http://www.youtube.com/watch?v=EANtKWs73zE

“Hurdle” Mobility drill : http://www.youtube.com/watch?v=MGlwJkdMaME

Strength :

3 Box squats @ 100 kgs, then 6 plyometric jumps

WOD :

As many rounds as possible in 20 minutes of :

  • 6 Burpee Dumbbell Clean & Press
  • 9 Box jumps
  • 12 Knees-to-elbows (scaled = sit-ups)

Total :

  • Rach : 5 rounds (knees-to-elbows !)
  • Anthony : 8 or 9 rounds
  • Jean-Marc : 6 rounds
  • Manu : 5 rounds
  • Caro : 7 rounds
  • Nanou : 7 rounds