Thursday 11-16-17

Wednesday, November 15, 2017

Warm Up:  
Foam Roll- calves, hamstrings, & quads  
Static Stretching- calves, hamstrings, & quads  
+
"Indoor Death By 10 Ms" 
- starting at 5 suicides 
- every minute until infinity  
+
5 Min EMOM of: 
10-15 Double Unders as practice 

 

Workout:

From 0:00 to 8:00 Mins:

For Time Complete:   

60-40-20 Double Unders 

30-20-10 KB Swings @ 45/30 

- flow is 60/30-40/20-20/10 

- rest any remaining time 

+

From 8:00 to 16:00 mins: 

For Time Complete: 

30-20-10 Calorie Row 

30-20-10 Wall Balls 

- flow is 30/30-20/20-10/10   

- rest any remaining time 

+

From 16:00-20:00 mins: 

4 Min AMRAP of: 

2 Burpees 

6 Wall Balls 20/14  

- this is your score for today 

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