Wednesday, September 15

Pisgah Kids: 3:45p

Skill: Double Unders

WODA: 8:00 clock

800m Run, in remaining time AMRAP of:

30 Double Unders (60 singles)

15 Thrusters 75/55

Rest 4:00

WODB: 8:00 clock

800m Run, in remaining time AMRAP of:

30 Double Unders (60 singles)

15 Overhead Squats 75/55

Strength (after WOD):

For Quality:

4 Rounds

6 weighted abmat sit-ups (heaviest weight)

12 weighted abmat sit-ups (lighter weight)

15 abmat situps (no weight)

Mobility: hamstrings/calves