Skill Focus: Double Unders & G2O

Levels 2 & 3
Buy in:  100 du’s
24 min AMRAP -- for the 24 hours Haiyan devastated Visayas
11 burpees – November
7 floor to overhead 95#/75# -- The day Yolanda made landfall

All levels
Teams of 2. . .

100 tire flips
1600 m ball relay ahap
100 flying burpees
For time

It's a good thing we're fit. . .

Warm up: 300 m row; 2 x 10 banded pass thrus, 8 goblet lunges, 8 swings, 8 sit ups

Mobility:  hips/hammies /glutes

Skill Focus:  Burgener warm up for snatches

EMOM for 10 min

Levels 3

Warm up: 500 m row; 2 x 5 walkout push ups, 10 straight leg sit ups, 10 walking lunges

Mobility:  twisted spiderman

Skill Focus: Deadlift
Warm up and build to a. . .

Warm Up: 25 yard bear crawl, 5 squats, 5 push-ups, 5 sit up, 10 one-legged hop on a low box each leg, 50-yard high-knee skip, 25 yard sprint

Skill:  review broad jumps and shoulder press

WOD: 3 minute
AMRAP
3:00 AMRAP

Warm up: 2x 200 m run, 5 kb snatches ea, 5 ring rows

Molbility/Stability:  Get your dead bug on

Skill Focus: Back Squat
Warm up to 70% of your new 1 rm and. . .

What an amazing  cert. . .

Warm up: 500 m row/400 m run; 2 x 10 pass thrus, windmills, good mornings, ohs, front rack stretch; 5 pull ups, 10 push ups, 10 jump squats

Skill Focus: Bench Press
Warm up and build to a. . .

Bench Press 1 RM (no more than 3 attempts)

Warm up:  100 jumpropes, 2 x 15 double unders, 8 ball slams, 8 ring rows, 8 back ext

Skill Focus: Deadlift
Warm up and build to a . . .

Deadlift 1 RM (no more than 3 attemtps)

Level 3
6 supine ring pull ups