1
Mar
Monday, March 2nd
General Warm Up:
20 seconds of work, then ten seconds of rest for a total of 4 minutes.
Single Under Jump Rope
Banded Triceps Ext
Ring Rows
Plank
Specific Warm Up:
Beat Swings x 8
2 Beat swings – 1 Gymnastic Kip- 2 Beat swings X2
2 Beat Swings – 1 Pull up – 2 Beat Swings X2
WOD:
AMRAP in 15 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double Unders
Skill:
Cool Down Jog 200M
Rest 1-1 time
400M run slightly increased pace
rest 1/2 of time
400M run increased pace