Saturday 2015.03.07

Andy swings the big dumbbell during the 

broad jump/KB swing/push-up metcon from last Thursday.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
Partner WOD:
Each partner completes 4 rounds for time of:
10 Burpees
15 Box Jumps, 24"/18"
20 OH Reverse Alternating Lunges, 45#/25#

Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.

Compare to 2014.03.01.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.