WOD 09/19/16


Skill work: Double under technique and practice

WOD: 2 rounds for time of:
100 Double-unders
95/65 lbs pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

Post WOD mobility: Rig gastroc stretch, 2 minutes each leg
Low dragon Achilles stretch, 2 minutes each
Plantar and Achilles stretch on rig, 1-2 minute each

11:00 am Strength Class:
Lift: Seated wide concentric good morning, heavy set of 5

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