10 July 2013

Boulevard Warm Up:
High knees skip one way
Backwards high knee skip back
Butt Kick one way
Sprint with 360 degree turn every  3-4 steps back
Crossovers one way
Crossovers opposite side back

Burgener Warm Up & Skill Transfers

Presses are fun!

WOD:

5 Rounds: (use the same weight for all three movements, Rx 155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Rest two minutes, then:
4 Rounds:
50 Double Unders
2 Rope Climbs
(if you cannot rope climb, sub is 10 pullups or 15 ring rows)