5/14/2013

13
May

5/14/2013

Skill
3 Rounds Not For Time
2 Rope Climbs
10 Dips
10 – 50 Double Unders

Conditioning
400m Run
21-15-9
Burpee Box Jumps (24/20)
Wall Balls (20/14)
Sit Ups
400m Run

Today we’ll start with some skill work. After a walkthrough, if you’re new to Rope Climbs, practice your footwork, and complete 4 pulls from the ground each round. Otherwise, complete 2 full 15′ climbs. Dips may be done on boxes, the walker, or rings. If you can do 10+ unbroken Double Unders, complete 50 each round. If you’re still new to the movement, spend 90 seconds each round working on them.

The conditioning workout will start and end with a 400m run. Sandwiched in the middle is a 21-15-9 of Burpee Box Jumps, Wall Balls, and Sit Ups. Be sure to get your knees up high on the Box Jumps, as you’ll be tired from the running and all the Burpees. Wall Balls should be completed unbroken, and Sit Ups should be steady.

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