Warm up:
2 rounds:
10 hollow rocks
20 deadbugs
30 second plank
400m jog
Then, you have 30 seconds to learn these words:
nine
plugs
army
clock
desk
Focus:
basic dot drill x 10
one foot dot drill, 5 each foot
WOD:
21-15-9
one leg squats (alternate legs)
one arm dumbell snatch (alternate arms)
squats
Before each new round, take 30 seconds to memorize a list of words. After completing the round, write down as many words as you can remember.
List 1 (to look at before ’21’ and recall after ’21):
swap
lamp
bank
horse
hold
List 2 (to look at before ’15’ and recall after ’15’):
cell
apple
fire
colour
find
List 3 (to look at before ‘9’ and recall after ‘9’):
ring
table
hold
baby
bird
Post total time and number of words recalled to comments.