Triple Double

Warm-up:

5 Minute doubleunder or tripleunder practice

Followed by:

2 Rounds of:

  1. 10m Inchworm
  2. 10 Hollow Body Rocks
  3. 10m Walking Lunge
  4. 10 Superman 

Mobility:

3 Way Shoulder Stretch 

Announcements:

Work your weaknesses a little everyday. Before you know, they will be your strengths. 

Skills & Technique: (Click below for links to more info)

Wod:

Triple Double 

15 Doubleunders (Rx+ Tripleunders)
10 Kettlebell Swings 24/16kg (Rx+ 32/24kg)
5 Chest-to-Bar Pull-ups (Rx+ Bar Muscle-ups)

14 Minute AMRAP
Score total reps. 

Followed by:

Reverse Tabata Deadlift hold @ 80% of 1RM 

Score total completed intervals held.
Hold for :10 seconds, rest for :20 seconds
If you drop the bar, interval does not count. Every lift must be set down.