Training December 26th, 2012

Tonight's class is canceled due to the winter storm.  See you tomorrow!


Level 1:

practice double unders during warm-up

A. Push-ups to best depth.    10,10,10,10.  Rest 90s.

B. DB Push Press.  8-12 continuous reps.  x3.   rest 2 minutes. 

3 rounds for time:
Row 250m
15 kbs 
25 lateral barbell hops


Level 2:

A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B. Push jerk 2-3 tough reps x5; rest 2 mins

+
3 rounds for time:
Row 350m
15 kbs 55#/35#
45 double unders



For those still not able to attend:
AMRAP in 20 minutes
5 burpees
15 sit-ups
20 squats