FRIDAY 9-29-17

 

 

Warm up 3ROUNDS
20 DU OR 50 SU Jump rope
5X Man makers (LIGHT)
15 sec chin up hold
30 Sec Plank
30 sec couch stretch each
30 sec Banded front rack stretch each arm

 

GYMNASTIC  SKILL
3 X Max Attempts C2B
Rest as needed between sets (scale to pull ups or negative pull ups w 5 sec count lowering)

 

partner WOD FOR TIME

Wallballs  and Power Cleans are shared however you want to partition the Reps.   DU ARE Individual and done as soon as partner 1 completes REPS Partner 2 Starts their DU
50 Wall Balls, 20/14
30  Power Cleans, 115/75
50 Double Unders (each)
40 Wall Balls
20 Power Cleans  135/95
40 Double Under (each)
30 Wall Balls
10  Power Cleans 155/105
30 Double Under (each)

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