Post Dan’s gold medal game 2011
WARM UP:
3 Rounds
40 Jump Rope Singles
10 Squats
10 Inch Worms
SKILL:
Back Extensions
3×10
LIFT:
RDL’s
3×5 (165/110) (155/105) (135/95) (115/75)
WOD:
“THUNDER FROM DOUBLE UNDER” (Get it, hahahaha… It’s funny to me)
20 Min AMRAP
500 M. Row
50 Weighted Sit Ups (45/25) (25/15) (15/10) (10/5)
50 Double Unders (150 Singles)
POST WOD:
Foam Roll
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