September 24, 2015

Thursday

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

25 Double Unders

Crab Walk

Bear Crawl

10 Air Squats

5 Russian Baby Makers (VIDEO)

SKILL/STRENGTH:

5 x 5 Front Squats

METCON:

13 Minute AMRAP 

10 SDHLP (75/55)

10 Box Jumps

10 Air Squats

EXTRA CREDIT: Choose the one that is your weakness

1k Row

or

800M Run

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