Tuesday, 21 January 2014

WARM UP
• 15 minutes - Coach's choice of dynamic warm up incorporating multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
3) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

CONDITIONING
In 9 minutes, Row 2,000m.
In the remaining time complete as many Ring Dips as possible.
Rest 2 minutes, then -
In 9 minutes, do 100 Burpees.
In the remaining time complete as many Double Unders as possible.
• Score is total Dips + Double Unders.

SKILL
AMRAP 2 minutes:  Toes-to-Bar
Rest 1 minute
AMRAP 2 minutes:  Air Squat