“It always seems impossible until its done.”- Nelson Mandela

Skills: Double under Practice: Choose from one of the following- with a 5 minute time cap: 4 x 60 unbroken, 4 x 50 unbroken, 5 x 40 unbroken, 5 x 30 unbroken, 6 x 25 unbroken, 6 x 20 unbroken, 7 x 10 unbroken, or scale to 5:00 double under practice

Wod: “Bears Shuffling Crew”

5m amrap: 40m shuttle run, 12 KB alternating snatches 53/35 (6 ea), rest 5m, 5m amrap, 7 hang power cleans 95/65, 7 bar over burpees (not bar facing),rest 5m, 5m amrap, 100m run, 20 walking plate overhead lunges 25/15

Tim Strawn

Published by Tim Strawn