Buy-in/warm-up
Jump rope 200 singles...then,
Work Capacity
Goal is to complete all reps without setting the 'bell down.
10 Russian kb swings 20kg
10 single arm swings (5L, 5R)
10 single arm swings alternating L,R
10 Clean & Press (5L, 5R)
10 Snatches (5L, 5R)
WOD:
amrap 12 min
40 double unders
30 Squat clean slams 20#/10#
(using a slamball, you will perform a squat clean, transitioning directly into a powerslam)
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| The Day's Results |
This one was tough. I need to work on my Double Unders... 236.
ReplyDelete234 sims
ReplyDeleteSingles...NEED to learn dbl unders!