Tuesday August 23rd, 2011

WarmUp: Coaches Choice

Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical

WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders

 

LITTLE DOGS                               BIG DOGS

WARM UP:  rotate through
row  250m                                  row 300m
20 sec jumping jacks                    30 sec jumping jacks
20 sec plank holds                        30 sec plank holds
20 sec squats                               30 sec squats
WOD   7-6-5-4-3-2-1
dumbbell bear crawl 25m              dumbbell bear crawl 50m
thrusters                                      thrusters
SKILL:  MED BALL SQUAT DRILL

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