161214 For time

0:00-0:10 Warm up: Dynamic Warm-up led by coach
Pre-mobility: KB Bottom squat hold

Health and Fitness
0:10-0:30
A. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B. For time:
200 Single skips
30 Russian Kettlebell Swings
150 Single skips
20 Russian Kettlebell Swings
100 Single skips
10 Russian Kettlebell Swings
Classic
0:10-0:30
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B. For time:
150 Double unders
15 Power Cleans (155/105 lbs)
100 Double unders
10 Power Cleans
75 Double unders
5 Power Cleans
C. 0:30-0:50

D. Mobility = Lacrosse ball smash everything

2016-12-12T20:30:30+00:00