September 23, 2015

Wednesday

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 24th 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

5 Inch Worms

5 Yoga Push-ups

Bear Crawl

5 Scorpions

25 Jumping Jacks

SKILL/STRENGTH:

Clean and Jerk Complex
Clean + Push Press + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 15 minutes.

METCON:

 10 RFT:
10 C2B (sub pull-ups)
200m Run

EXTRA CREDIT: Choose the one that is your weakness

5 x Good Mornings with light weight

or

5 x 10 Burpees (as fast as possible)

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