Tuesday January 9, 2017

Warm Up
:30
Med ball slam
Active Sampson
Push up to down dog

Air Squats
Spidermans
Single Unders

Med Ball deadlift
Med Ball squat
Single Unders

Mobility
Ankle Stretch
Squat Hold-1 minute
+
Practice and drill med ball cleans and double unders

WOD
For Time
100 Double Unders/200 singles
50 Sit Up
25 Med Ball Clean 20/14
80 Double Under
40 Sit up
20 Med Ball Clean
60 Double Under
30 Sit Up
15 Med Ball Clean
40 Double Under
20 Sit Up
10 Med Ball Clean
20 Double Under
10 Sit Up
5 Med Ball Clean