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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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