September 18, 2015

Friday

ANNOUNCEMENT: 

Nothing like a good, long WOD of Double Unders to "whip" you into shape!!! Do any of these categories fit you after today:

- Stuck on single Unders and can't make the move to DUs?
- Can do a few DUs but have trouble stringing them together?
- Can do several but you pay for it throughout the entire WOD with exhausted arms and legs?

Join RX Smart Gear at the box on Oct 3rd from 1-4 to solve your DU dilemmas! We have very few spots, so sign up quick!

https://rxdoubleunderclinics.webconnex.com/littlerock

WARM-UP:

3 Rounds

300M Row

200M Run

High Knees

5 Spidermans each side

Butt Kickers

10 Air Squats

SKILL/STRENGTH:

5 x 5 Bench Press

METCON:

PART ONE

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

While one partner completes the 5 minute AMRAP the other partner rows for calories.  The score is Total Reps + Total Calories Rowed.

Rest 5 Minutes then...

PART TWO

5 Minute AMRAP (One partner works at a time)

10 KBS (53/35)

10 Box Jumps

EXTRA CREDIT: NONE

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