(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: Grab your BB, DB’s, KB, jump rope and a spot on the rig: 30 sec of jump rope, 30 sec of anchored sit-ups, 30 sec of push-ups, 20 sec handstand hold, 20 sec KB swings (stomach to chest height), 20 sec kipping swing, 30 sec BB split jerk
SOD
In 15 minutes Establish a heavy Jerk (split or push)
WOD
Five Rounds for time of: (22 min cap)
10 C2B Pull-ups
20 American KBS (70/53)
30 Anchored Sit-ups (2 DB)
40 Double Unders
