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9
Sep

Tuesday 091013 & Wednesday 091113

Tuesday (9/10)
WOD Prep:
* 2 Minutes Per Side
 
1. "Donny"
For Time:
21-15-9-9-15-21

Deadlift (225/155)
Burpees
* 20 Minute Time Cap
 
10 Rounds For Time of:
30 unbroken Double Unders.  
* Complete 30 unbroken double unders.
** Rest as little time between sets as possible.  
*** If you miss a rep, that set doesn't count.  Restart that set and continue till you finish 10 sets.
* 10 Minute Time Cap
 
Injury Prevention:
Reach, Roll, Lift 1 x 15 Per Side
 
Wednesday (9/11)
WOD Prep:
Squat Therapy 1 x 15
 
1. Establish a 1RM High Bar Back Squat in 25 Minutes.
* Rest 3 Minutes Between Attempts
 
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing
Burpees
30 Overhead Squat (120/90)
10
Muscle-ups
 
Injury Prevention:
* 4 Minutes Per Side
 
 

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