May 7th Wod.

it's true

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Warm Up:
row 500m
lateral jumps
air squats
push ups

SKILL
5-10min to work on Double unders

WOD
100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!


Cool Down
Stretch! 

Press, Push, Jerk.....

Wod for January 10th 2013

swagger

Strength
Shoulder Press 5-5-5

Push Press 3-3-3

Push jerk 1-1-1



Metcon
3 rounds for time:
3x shuttle runs (line to line x3)
15x pull ups
3x shuttle runs
15x wall balls 20/14


Warm up
3x Jog line to line and back
3x Sprint line to line and back
5x Pullups
10x Pushups
5x Pullups
10x Squats
5x Pullups
10x Pass Throughs
10x Baby Elephants

*line to line is the duct tape on the floor.
*Don't forget to post weights and times under the comments.