Remember: 6:30 am class is cancelled Monday 12/26/11.
Skill work: As many ring dips as possible in one attempt, without dropping off the rings. Repeat at 2 minute intervals to achieve 4 attempts. If you are unable to complete ring dips without the use of a band, you will achieve your max duration in an active hold in the rings(top of your dip).
WOD: 5 rounds, at 3 minute start intervals of:
12 KB swings 53/35 #
12 goblet squats 53/35 #
12 push ups
12 jumping lunges, total
Your coach will record your time at the end of each round and add the times up at the end of the WOD to get your total, accumulated time.
This WOD is suppossed to be comprised of 5 all out sprints. On each one, you are suppossed to completely empty the tank. Don’t hold anything back from even the very first round. We do expect you to have some drop off in speed from round to round, but not in effort.