21-15-9 reps of:
Double Unders
Burpees
Followed by a 200m Run
A Closer Look at our day:
11.3 Itinerary
Speed school warm up: (1-15 Minutes)
High Knees, Double Times, Skipioca, Bear Crawls, OH Lunges (fwd/rvs)
Skills: (15-35 Minutes)
PVC OHS form, B2B holds, How to find your Snatch Grip
Jump Rope single and double unders practice.
WOD(35-55 Minutes)
Explain WOD and Rx Modifications.
321 GO
Water Break and Cool down
With about 10 minutes left we did a little bit of isometric work at the top and bottom of strict pull-up
Jump Rope: Low-Tech Heater