21-15-9 reps of:
Followed by a 200m Run
A Closer Look at our day:
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.
Explain WOD and Rx Modifications.
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