WOD - 04/05/10

Mobility: DeFranco's Agile 8.

Agility Ladder, 3 passes each style
>>>Gradually increase speed with each pass

A1. Bulgarian Split Squat Jumps; 5 x 4/leg; rest 60 sec
A2. Pull-up - 10 chest-to-bar unbroken; 5 sets; rest 120 sec
B. Snatch Balance - work up to heavy/fast single in 12 minutes; rest 240 sec
C. Run 1 mile for time

Stretch / Foam Roll / Lacrosse Ball

For pull-ups, women must do 5 unbroken (not chest-to-bar); Haven't run this distance in a while - respect how shitty it is...

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