Tuesday, July 15

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

—Maya Angelou

Warm-up

4 rounds, not for time, of:

30 seconds of jumping jacks or jump rope

10 m bear crawl

10 sit-ups or hollow rocks

Strength/Skill

Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

As many reps as possible in 5 mins of:

Jump Rope, 1 min

Kettlebell Front Rack Carry, pick load, 100 m

25 V-ups

Jump Rope, 1 min

Farmer Carry, pick load, 100 m

25 V-ups

Jump Rope, 1 min

Suitcase Carry, pick load, L 100 m

25 V-ups

Jump Rope, 1 min

Suitcase Carry, pick load, R 100 m

25 V-ups

Jump Rope, 1 min

Athlete Instructions

Goals

Jump Rope: 70 jumps or more per minute.

Movement Demos

• Triple-unders

• Double-unders

• Single-unders

• Running steps single-unders

• Kettlebell Front Rack Carry

• Farmer Carry

• Suitcase Carry

• V-ups

Cool Down

Cobra Stretch - abs

1-2 minutes

Calves & Foam Rolling

• Cobra Stretch - abs

• Calves & Foam Rolling