11.17.16

Warm Up50 singles 10 x Single leg Romanian DL with KB 10 x Seated single arm press with KB 50 singles 3 x inch worm + 2 push ups 10 x KB swings 50 singles

jumpnrope

Teach Double Unders 10:00 *check the set up guide posted at the gym 3 attempts at your max UB double unders *record all members UB DUs on clipboard. This will be used later in the month

WOD: 4 RDS- record on whiteboard 4 times 500m Row 30 DUs or 10 attempts *no singles 15 Push Press 115/75 95/65 75/55 Rest 2:00