September 21, 2015

Monday

ANNOUCEMENT: 

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

NEXT WEEK IS TEST WEEK!!!!  We will be testing Benchmark WODs and the week after we will be testing 1 RMs.

WARM-UP:

3 Rounds

300M Row

10 Push-ups

10 AIr Squats

10 Spidermans

SKILL/STRENGTH:

5 x 3 - Push Press @ 80%

METCON:

For time:For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.

EXTRA CREDIT: Choose the one that is your weakness

5 x 30 DUs

or

5 x 10 Strict Pull-ups

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