Thursday January 22, 2015 

Thursday January 22, 2015

Warm Up-

3″ Jump Rope

2 RFQ:

10 Goblet Squats 35/26

:30 Bottom Air Squat Hold

10 Russian KB Swings

:30 Bar Hang

Midline-

2″ Plank on Elbows

Skill/Strength-

6 x 250m Row

2:1 Rest Ratio, record slowest round

WOD-

*100 Double Unders
21 KB Swings 53/35
15 Toes 2 Bar
9 Burpee Box Jumps
*75 Double Unders
21 KB Swings
15 Toes 2 Bar
9 Burpee Box Jumps
*50 Double Unders
21 KB Swings
15 Toes 2 Bar
9 Burpee Box Jumps
*25 Double Unders

For Time