16 July 2013

Suggested Mobility (before or after class if possible): Mash Calfs, Mash Achilles, Roll Out 

Suggested Warm-up: 4 Rounds: 2 min on, 30 sec off Jump Rope

Skill Work: Practice Double Unders
           
Skill Review
: Burpee Broad Jump
*Emphasize explosiveness and jump length!

Strength
: None


WOD
: For Time:
800m Run
40 Double Unders
400m Run
30 Box Jumps @ 18/12″
400m Run
20 Burpee Broad Jumps
800m Run
*You will run a total of 2400m or 1.5 miles
      *Box Jumps are lower to encourage speed!
*On burpee broad jumps, jump as far as possible each time!

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