151007 Burpees and DU’s!

Athletes,

The WOD today will be the same one we did last month. This is to reinforce the DU skill as well as see how much you have improved since then. Only takes a couple minutes each day to practice this skill and some of you have picked it up. Which means when the CrossFit Open comes around you may be able to RX that workout!

Jared – FTCF

A. Warmup
3 Rounds
7 PVC Pipe Overhead Squats
7 Power Position Power Snatches PVC/Bar
7 Heaving Snatch Balances

B. WOD
Flight Simulator
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Time Cap 20 Minutes

C. SWOD
Snatch Pull + Snatch
7 @ 65%
7 @ 75%

D. Progressive Model
Static Handstand

pale-diet

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