10.3.19 Thursday

October 3, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet 

SB: Calves, Feet x2m 

Ankle Walks x50y ea 

 

If you were given $20 and you had to spend it on one thing without going over and you had to give back and change, what would you spend it on?

 

Dynamic W/U 

 

Skill:  Double Unders

11:00 EMOM

Minutes 1-3

15-20 Plate Jump

(Jump two feet up and down onto 25/45lb plate)

1:00 Rest

Minutes 5-7

20-30 Single Unders

1:00 Rest

Minutes 9-11

20-30 UB Double Unders

 

WOD: 20m AMRAP

With a partner...

5, 10, 15, 20, 25, 30….

Assault Bike 

Box Jump

Sit Up

 

Cool Down: 3 Sets

Band Ext Rot x15

Band Facepull x15

Band Tri Ext x15

 

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