110908

Thursday

Warm Up: 5 to 7 mins
7 pass thrus
7 overhead squats/pvc
7 good mornings
7 skips (jump as high and far as you can on each skip. use arms!)
10/20 du's

 THEN: Short Test: 1 attempt Max set of double unders


Strength/Skill: Pistol Squats

SET: 3 sets of 5 to 8 reps, each leg. Rest 2 to 3 mins between sets and do mobility stretches.
Scale as necessary and add weight overhead if needed.
If last week was successful, add one more rep per set.

WOD: 5 rounds (25 min. cut off)
40 double unders or 120 singles
30 box jumps 24"/20"
20 Kettlebell swings 1.5/1 pood

Int: 4 rounds
40 double unders or 120 singles
30 box jumps 24"/20"
20 Kettlebell swings 1.5/1 pood

Beg: 5 rounds
30 du's or 90 singles
20 Box Jumps 24"/20"
10 Kettlebell swings 1.5/1 pood

Jesse Bazarnick 9:32, Denise Thomas 10:50, Spencer Hendel 11:46, James Hobart 12:00