WOD March 31, 2014

Coaches Warm-up

double under practice-(about 10 minutes)

60 seconds max effort double unders and attempts
rest 30 seconds
60 seconds max effort double unders
rest 30 seconds
60 seconds max effort
rest 30 seconds


Three sets for max reps of: (22.5 minutes including rest)

 60 seconds of Wall Ball Shots (20/14) to 10'
 30 seconds of Rest
 60 seconds of alternating KB snatch (55/35) r/l=2
 30 seconds of Rest
 60 seconds of Box Jumps (24/20)
 30 seconds of Rest
 60 seconds of double unders
 30 seconds of Rest
 60 seconds of OH walking lunges (45/35) r/l=2
30 seconds of Rest