Special congrats to Ann for her first kipping pullup today!
WOD:
12 Minute AMRAP
5 Sumo Deadlift High pull (75/55)
10 Box Jumps
15 Kettlebell Swings(55/35)** No rest between exercises. Run directly from one activity to the other and perform at least 3 reps before stopping to rest. This is working specifically on your agility and transition time. One of the ten general physical skills. "Agility- the ability to minimize transition time from one movement pattern to another"**
Skill Work:
Double Unders
Endurance Wod (optional/independent)
Choose one. Keep each interval within 3-5 seconds.
Run 4-8 400m rest 1:30
Row 4-8 425m rest 1:30
Swim 15-25 x 50 m
Bike 2-4 x 1K. Rest/spin 1:30
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