



The One and ONLY Island Box!
Skill Max Effort Broad Jumps
Take 3-6 attempts at a Standing Broad Jump. Feet together, Load Up, Swing Arm and Explode forward. Land soft and absorb the engery.
WOD Make Up Day
Get in one of the WODs this week you missed.
Monday-AMRAP15
1 Thruster
1 Muscle Up/Bar MU/Chest2Bar
Add 1 rep each until AMRAP is over
Tuesday-30-20-10
Floor Presses
Flutterkicks(2ct)
Wed-EMOM Ladder
2 Hang Cleans
2 Bar Over Burpees
add 2 reps each minute
Thursday-5 RFT
15 KBS (Russian)
10 ToesToBar
5 Goblet Squats
Cash out 1 min Plank.
Friday-(15min time cap)
2000m Row
50 Pistols
30 Hang Cleans