WARM-UP:

  • Group Z3 Met-Con Activity;
  • Group Mobility Work.

SKILL-WORK / TECHNIQUE:

  • Double-Unders
  • Kettle-Bell Review

WOD:

“Raining Down”

Five Rounds of the following Triplet:

  • 1 minute max-rep double unders (substitute 2:1 singles);
  • 12 KbS (Rx: 32kg / 20kg. Scale as needed)
  • Max # Unbroken Push-Ups (stop when plank position is broken)

Athletes have 5 minutes to complete each round.  Time remaining between the last push-up performed and the end of the 5:00 minute round is to be used as rest. Record total DU, Kb, PU scores at the end of each round.

MOBILITY / CASH-OUT: 

  • Hip-Flexor Work
  • Roll-out / Trigger-Point Work