Thursday, December 27, 2012

20 minute warm up - coaches please include au cortados, monkey jumps, 20 reps of stationary cossacks, 2 sets of spinal mobility (superset the two new movements that we did with Odelia).

A. AMRAP in 15 minutes
1-5 strict chin ups or pull-ups (Don't cheat! Controlled descent. No kip. Bar must touch the body).
10 reps unbroken of Back squats (from the rack) Share if necessary with someone who is lifting close to what you are.  TEMPO 00x0. In other words, FAST with no PAUSE. The chin ups and pull-ups do not have to be unbroken.
Choose your weight wisely. If you do not adhere to the tempo and you don't get 10 reps, you must start your reps over again.

See June 22, 2012 for back squat weight.

Rest 10 minutes.

B.  5 Rounds for Time
     Double unders x 30
     Toes to Bar x 15