Measure: Vertical Jump

Do both WODs today if you have done more than 6 WODs at FTX, otherwise just do one. Half of each class will start with one WOD and the other half on the other.

Get 10:00 rest between WODs. 

Soccer Baseline
1:00 delayed starts, fastest athletes first

• Run 150 yards (driveway)
• 10 KTEs
• 10 Hang Cleans, 115/85# – 95/65# – 65/45#
• Run 150 yards
• 10 Forward-Backward Sprints, 10 yards
• 20 Soccer Ball kicks against wall (From 5’+ away)
• Run 150 yards
• 20 Alt. 1-arm KB Swings, 20/15# or 30/20#  20 KBS 30/20#
• 10 Tuck Jumps
• Run 150 yards
• 20 Wallball 20#/14#

Basketball Baseline
1:00 delayed starts, fastest athletes first

• 10 Side-Side-Chest-Overhead Combo Medicine Ball Throws 20#/14#
• 4 Side shuffles, 10 yards down and back
• 20 Alternating MB Lay-ups off of wall over bar, 10# MB
• 3 ‘X’ in a Box
• 10 Medicine Ball Chest Throw w/ yellow logos as targets, 10# MB
• 100 High knee Running Jump Ropes
• 10 MB Dunks on Bar, 14/10# (Pick a bar that is 18″ / 12″ / 6″ above your one arm reach)
• 5-10-15-20-25m Shuttle Sprints