Monday, December 4, 2017

Warm up: Bike 7 cals, row 10 cals, 10 Spider-Man lunges, 5 inchworms, 10 goodmornings, 10 pass-throughs, 10 hip extensions, 10 jump squats. 3 rounds.

Pigeon stretch. Banded stretches, hip and shoulder.

Strength: Deadlift
                5x5

WOD: For Time
           2 burpee box jumps
           2 toes to bar
           25 double unders
           4 burpee box jumps
           4 toes to bar
           25 double unders
           6 burpee box jumps
           6 toes to bar
           25 double unders.....

Continue to increase burpee box jump and toe to bar reps by 2 each round all the way through 14. Each rounded is followed by 25 double unders.