MONDAY 1-11-16

WARM UP 3X
1 MIN JUMP ROPE
5 BURPEES
10 SHPT
10 lat pull downs
15-20 sec Handstand hold

STRENGTH
STRICT PRESS
Using your 90% of your 1 RM as your Trainning max
5 @ 70%
5 @ 80%
5 @ 85%

WOD 14 min running clock
10 minute AMRAP
8 HSPU with w/2 inch deficit
15 KBS (53/35)
40 double unders
Rest 2 minutes After the 10 minute AMRAP.

THEN

You have 2 minutes to find the max number of unbroken double unders you can do
SCORE IS ROUNDS AND REPS OF 10 MIN AMRAP AND MAX DU IN 2 MIN

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