November 30, 2015

November 30, 2015

dynamic :
3 rounds, 20 secs/ 3 sec off each of :
a) seal stretch
b) child's pose
c) pass thrus
d) jump rope
e) empty bar deadlifts

 

Deadlift - build to heavy single in 14 minutes

 

3 minute max situps

 

for time :
50 double unders
25 kb swings (53/35)
40 double unders
20 kb swings
30 double unders
15 kb swings
20 double unders
10 kb swings
10 double unders
5 kb swings

notes :
- 12 minute time cap
- rx + = 70/53


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