7-23-13

Warmup

3 stations
Row
Jumping squat
Sit-ups
:40 on - :20 off
3 rounds


Skill

Turkish Get-Ups Review, then 3 min (alternating arms every :30 sec)

Test

20 Minutes to Find 1RM
Box Jump

WOD

100 Double-unders (300 singles) then:
3 Rounds
25 Burpees
rest 1:00 after each 25

 

 

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