AAA
Warm-up: 3 Rounds of Row 300m., 15 Air Squats on the wall, 10 HR Push-ups. Dynamic Stretch
Strength: Front Squat
(10/?)3
3 seconds during the eccentric phase.
WOD: DOUBLE UNDER DEMON
For Time:
50 KB Swings 45/35
100 Double-Unders 2/1
50 Weighted walking lunge steps (KB held OH)
100 Double-Unders
50 KB Goblet Squats
100 Double-Unders
50 KB push ups (alternate over and back w/hand placed on KB. Each pu counts as 1 rep)
100 Double-Unders
Compare to 12.15.16
Icing: Tabata – Parallet Handstand Hold/Plank on elbows