Kristin B looking great!

Today feels like a fast jumpy metcon. 

AMR(eps)AP in 8 minutes

30 Double unders -sub is 90 singles, but the idea is to DU

15 Power Snatch (75/55)

Yes this is the World Wide WOD #1, and if you would like we can video it for the comp.

Double Decker

Add to warm-up 20 Reverse Hypers.

WOD: Double Decker
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400m

Rx weight is 115/75. Each time you drop the bar (OHS or PP) or take your hands off of it (SDLHP) stop and do 3 Burpees.

Can we get a little sprint action?

Why of course we can.

PreMOD:

1 minute jump rope

Dynamic warm-up movements (high knees, but kicks, carioca, inch worms)

MOD:

100m sprints (rest as needed)

2 x 50% max speed

3 x 75%

3 x 100%

WOD:

Alternating Tabata

Games push-ups

Sit-ups

Squat jumps (bb on your back if you wish to scale up)

SO, 20 seconds of push-ups, 10 seconds of rest, 20 seconds of sit-ups, 10 seconds rest, 20 seconds of squat jumps, 10 seconds rest... repeat 7 more times.