7 January 2014; “Basics and Fundamentals”

Warm-up: Row 500m, 25 Airsquats, 25 Pushups

Skill: Backsquat and Benchpress

Strength: Backsquat 5×5

Perform 20 Double Unders or max set Double Unders practice after each set,  more Advanced Athletes work on  Single Jump Starts.

Strength 2: Benchpress 3×5

Take a Handstand hold, wall walk or work on kipping or strict HSPUs after every bench set, more advanced Athletes work on freestanding handstands or handstand walks

WOD: Basics and Fundamentals

7 min AMRAP

7 Kettlebell Swings, 7 Goblet Squats

At the end of the round, immediately perform 1 minute max Burpees to add to your score….

For instance, score would be 10 RDS RX + 22 Burpees