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100 Double-Unders
3 Rounds:
5 KB Swings 53#
7 Squat Box Jumps 20"
10 Glute Ham Raises
3 Rounds:
5 KB Swings 53#
7 Squat Box Jumps 20"
10 Glute Ham Raises
Dynamic Warm-up
WODs:
Strength:
Overhead Squat Practice 3 x 10
Overhead Squat Practice 3 x 10
Squat: 80% x 3, 85% x 3, 90% x 3+
MetCon:
Half "Kalsu"
For Time:
50 Thrusters 135#
*Do 5 burpees on the minute, every minute until you're done. First 5 are done as soon as the clock starts!
For Time:
50 Thrusters 135#
*Do 5 burpees on the minute, every minute until you're done. First 5 are done as soon as the clock starts!
Endurance:
Rest
Rest
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