Saw some peoples first double unders today.  Great job all, keep working hard.

Skill:

Double Unders

Speed:

Run 600m for time

WOD:

One Minute – perform 10 Burpees w/ the remainder of the minute do AMRAP Ball Slams

Rest One Minute

5 Rounds

*Keep a cumulative total of ball slams as your score

Skill:

Pullups

WOD:

15 KB Swings

15 Box Jumps

5 Rounds

It was great to see everyone get back in the gym after the Holiday.

Strength:

Back Squat

3×5

WOD:

1 Push Press

1 Ring Row

3 Push Press

3 Ring Rows

5 Push Press

5 Ring Rows

15 min AMRAP

WOD:

7 KB Swings

7 Pullups

Run Lap w/ KB

7 Rounds

WOD:

10 Burpees

Slam Ball Toss

Broad Jump

15 T2B

7 Rounds

Warm Down:

Weighted Good Mornings

3×15