100706

FRIDAY 100625

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Subbed 120 single-unders, 55 pound dumbbell swing. Time: 41:25

Warm-up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 10 pull-ups, 10 dips
30 roman chair side bends with 25 pound dumbbell each side, 10 pull-ups, 10 dips
1 mile run

Second WOD:
Bike M-Hill, 10.61 miles. Time: 36:01, avg 17.7 mph