New year

1/2/18 Warm up: Group, mobility then:1x 500m row 21 air squats 15 push ups 9 Burpees 3 pull ups   skill: double unders. 3 min. practice then: 3×1 min max doubles unders. 1 min rest in between.   Wod: For time, Descending by 1’s 12 down to 1 of: wall balls 20/14 kb swings 53/35…

Details

12/4/17
warm up: 300m row
pvc mobility
2x
15 mountain climbers
10 push ups
5 pull ups
10 wall balls
15 sit ups

strength: Strict press
6×7 reps slowly building

Wod: Amrap 15
ascending by 2’s
Db snatch 40/30
Air squats
*
*=5 ring dips after each round

Rx+ 50/35