Friday, 27 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, 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 10 (24/16kg)

CONDITIONING
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 255/175#
Burpee Box Jump, 24/20”

BEGINNER SKILL
AMRAP 5 minutes:  Double Unders
Score is total Double Unders.

INTERMEDIATE SKILL
AMRAP 5 minutes:  30 Unbroken Double Unders
Only count rounds which you complete 30 Unbroken Double Unders as 1 round.  You must stop after 30 DU’s and rest only as long as needed.  Score is total full rounds.