10/23/13 Wednesday

Performance

Complete all of the following @ 75%:

4 rounds:

40 Double Unders

10 Push-ups

+

Rest 5 min

+

21,18,15,12,9,6,3 reps:

KBS – 24/16kg

Box Jumps – 20″ – step down

+

Rest 5 min

+

4 rounds:

40 Double Unders

10 Burpees

+

Rest 5 min

+

For time:

Airdyne/Row (cals) – 15,15,15,15

Push Jerk @ 65/45lb – 10,10,10,10

+

EXTRA

Rest 5 min

+

4 rounds:

40 Double Unders

10 OHS @ 65/45lb

 

Competition

Wod will be posted at gym