31 December 2013; “New Years Evolution”

Warm-up: Partner warm-up:  One Partner rows 10 Calories, other does 10 Burpees, then 9,9,8,8,7,7,6,6,5,5,4,4,3,3,2,2,1,1

Then,

Tabata Jumping Jacks, Tabata Double Unders

 

Skill: 5 minutes of Double Under/Triple Under Practice

 

WOD: New Year’s Evolution

30 Clean and Jerks 155/105#

60 Box Jumps 20″

90 Pull-ups

120 Double Unders

150 Air Squats

Break it up anyway you wish, suggestions, 10 rounds of 3,6,9,12,15 or 3 rounds of 10, 20, 30, 40, 50 or power through it Chipper Style

12-31-2013