Tuesday, 5 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
3 rounds for time:
500m Row
21 Box Jumps, 24/20“

• Compare time to 9 October 2013.

SKILLS
EMOM for 8 minutes:  10 Toes-to-Bar + 20 Double Unders
• If you fall behind on the minutes, perform the remainder as an AMRAP until you get back on schedule or until time runs out.