Thanks gals!!!

Single leg contralateral deadlift

3 Rounds for time of:

500m Row

25 Lateral sprints

10 Pull ups

Quiet Night

Split squats (loaded in FSqt position) x6 reps per leg
Handstands biggest ROM possible

Metcon:
Partner cleans
With a continuously running clock with a partner do one clean the first minute, two cleans the second minute, three cleans the third minute... continuing as long as you and your partner are able.

(Power cleans minutes 1-14 Hang cleans 15+)

Fatigued Intermittent Agility WOD

Station rotation warm up
2 rounds
10 pull ups
10 push ups
10 wall squats
250m row
10 box jumps

3 rounds
15 Deadlifts
30 Bar jumps

2min rest

3 rounds
15 Cleans
2x Hallway sprints

2 min rest

3 rounds
15 Heavy wall balls
30 Ball toe taps

Good luck in Seattle gals. Can wait to hear you made it in the top 5!

Speed/reaction day 1

Med ball warm ups/ Upper plyos and tosses.

Max pull up/ Double unders.

Depth jumps
20"/20"
24"/20"
20"/24"
24"/24"

Reactions drills
24" depth jump to reaction drills
mix of visual/auditory combos