07/08/2016

A little bridge work for a  flexibility warm up.

A little bridge work for a flexibility warm up.

WOD:

30 Double Unders
10 Burpee Wall Balls
3 Rounds
2min rest

30 Double Unders
15 Wall Balls
3 Rounds
2min rest

50 Double Unders
25 MB Situps
3 Rounds

For the Burpee Wall Ball, you literally perform 1 Burpee followed by 1 Wall Ball = 1 rep. It will be hard for some people to turn these over fast since it is a little awkward to go from the Wall Ball back into the Burpee, but you will find a rhythm and start speeding up. Make sure you don’t drop the ball on your head!

For the MB Sit-ups, hold the ball however you like, but at the bottom, you must position the ball so that it touches the ground behind your heads. At the top, the same Range of Motion applies as a regular sit-up — shoulder past hips.

Rxd and Beyond Rxd: All the Double Unders should be done unbroken. The rest of the movements will take the majority of the time in each little 3 rounder.  You will probably take  around 5+min each.  Go hard because you have a 2min rest waiting for you. For the MB Sit-ups, use a load that 25 reps is pretty easy but gets little uncomfortable. Something around 14lbs would work fine.

Fitness: Fast Feet as the Double Under modification today. We omitted the Burpee/Wall Ball movement since it would also most likely slow down your intensity so much!

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