12272019

26
Dec

12272019

Warm-up 
With a Partner
1,000m Row, while partner is rowing, other does 20 Spidermans
80 KBS (50/35#), while partner is KBS, other is in plank hold
60 sec Squat Hold together

Skill Work
Box Jumps with a Partner
16 Rounds Total
10 Box Jumps
15 Hollow Rocks
*The goal here is to work on pulling the knees quickly up to clear the box. Work on rebounding immediately from the ground. Feel free to work on a lower box to achieve the bounding we’re looking for on this work.
**The hollow rocks are to immediately follow the box jumps, and to teach you how to work when you core is slightly compromised.

Met-Con
For Time (15′ Cap)
100 DB Snatches (50/35#)*
*Every time you break, 10 Burpees

Extra Work
Alternating 8′ EMOM
15 ea side DB Obliques
10 Alligator Rolls