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Complete four rounds:
15’ Senders
5 Box Jumps
15’ Senders
10 Jumping Deck Squats
15’ Senders
5 Depth Jumps
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Note that for today’s GB WOD, you will be performing 15’ of Senders in between each of the assigned FBEs.
2) The Box Jumps should be performed onto as high a box as possible for all 5 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell or weight vest if possible. There may be a slight pause in between each of the box jump repetitions.
3) Remember to focus on jumping high during the Jumping Deck Squats. Continue in this fashion until you have completed the entire 20 repetitions without rest.
4) You may add a weight vest to the Jumping Deck Squats if you are strong enough.
5) Depth Jumps - jump off an object 3’-10’ high, bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!
6) You may rest 2-3 minutes between rounds.