january-22-2015 |
view on CFSD site
Mobility:
5min achilles/calf work
10min tissue work w/ lacrosse ball & flexion
Review run vs sprint technique
WOD:
Speed work
1-400m run
2-Suicide/line drills
3-Sprints pole to door
recover
For time:
-200 Double Unders
-15 MuscleUps (or hardest pullup/chinup progession
Penalty: Each stop on double unders results in on the spot BallSlam starting at 2 and ascending by 2s…. 2, 4, 6, 8, 10, 12, 14…….TIME CAP 15min
Penalty does not apply if 9 or less double unders conducted prior to stop