8/4/13 Monday

Performance

*Spend 5min in Warm Up working on kipping pull-ups

A1. Jumping Squats; 8-10 reps x 4 sets (use approximately 40% of your 1-RM), Rest 30 seconds

A2. Unbroken Russian Kettlebell Swings; 25 reps x 4 sets, Rest 3 minutes

+

8min AMRAP of:

30 Double-Unders

20 Box Jumps – step down (24″/20″)

10 Dumbbell (or Kettlebell) Push Press

 

Competition

wods will be posted at gym