100722

Johnny's W.O.D. will be JOHNNY QUEST and yes it is programmed just for the Wolf Pack.

In this workout you move from each of four stations after one minute. This is a four-minute round from which a one-minute break is given before repeating the next round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate’ the athlete/s must move to the next station immediately for a good score. One point is given for each rep or touch.

THE STATIONS ARE:

■ Wall Ball Shots, 8 ft target (Reps)
■ Walking Lunges (Reps)
■ Plate Drag 45# Plate/10 yards (Plate Touches - Brief:pull rope/plate the full length of the floor and touch plate with hand-you must then get up with end of rope in hand and run to opposite end of room to pull again)
■ Plyo Box Jumps, 20" Box (Reps)

Warm-Ups will consist of shoulder and hip mobility drills followed by some dynamic stretching to get the heart rate awake and ready.

Stay strong!
Johnny