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Wednesday 07.29.2020

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Bobby & Bethany bag Doublehead Mountain, YESSSSS!

Warm-up Drills
I. Row 500m
II. Dynamic Mobility
25ft Tall Duck Walk
25ft Reverse Bear Crawl
25ft Stiff Leg Bear Crawl
25ft Inchworms 
2
5ft Spider Lunge
10 x Scorpion Stretch
III. Mobility & Yoga Poses

Impact/Focus: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 12:00 Running Clock:
5-10-15-20-25-20-15-10-5
or
5-15-25-35-45-55-45-35-25-15-5

Notes: Complete each rung on the ladder unbroken before moving on. After 2 misses complete the remainder of the round cumulatively before beginning the next rung of the ladder in unbroken attempt once again.  All the way up and down is a complete evolution.
 Single-unders attempt each round x 2 reps unbroken. Preparation for upcoming Hero WOD “Glover & McKenna” August 16th.

Post rounds completed to comments.

“Double K”
Complete for time versus a 15:00 Time Cap

Row 50/35 kcal
10-9-8-7-6-5-4-3-2-1 Reps of
Ring Dips
Box Jumps (24/20”)
Row 35/21 kcal

Samy Daghir

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