Complete four rounds:
15’ Senders
16 Jumping Single Leg Deck Squats
15’ Senders
10 Box Jumps
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) Alternate legs on each repetition of the Jumping Single Leg Deck Squats. Remember to focus on jumping high and not for distance. Continue in this fashion until you have completed the entire 16 repetitions without rest.
3) You may add a weight vest to the Jumping Single Leg Deck Squats if you are strong enough.
4) 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.
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.