121001

Just a reminder that if you are on a package (rx+, rx or sx) you are being billed today. You may not be able to sign up for class until the payment goes through, so don't buy another package. It renews on the first of each month..Thanks

Monday
Warm up:
10 burpees
5 wall climbs
3 min double under flights

Chris Spealler explains proper technique to learn how to perform efficient double unders.


Mobility

Strength:
Strict pull-ups
3 x 12, rest 90 seconds between sets
INT  3 x 10 (partner assisted)
BEG  3 x 8 (partner assisted)

WOD:
4 Rounds for time:
400m run
10 TTB
10 box jump (24/20)