MOVEMENT EFFICIENCY

Paula Jager
Thursday, October 3, 2013 - 15:07
Warm up:  2x 30 s jumprope, 30 s du's/tuck jumps, 10 push ups, 10 back extensions, 5 kte

Active Mobility, roll out lats, rear delts, bi’s, tri’s

Skill Focus: Toes 2 Bar/Kip
3x:  max rep t2b rest 2 min btwn efforts levels 2 & 3
Max kte or similar modification as needed Level 1

WOD:

Level 3
4 deadlift 315#/205#
16 banded pull aparts
20 du’s

Level 2
4 deadlift 275#/185#
16 banded pull aparts
20 du’s

Level 1
4 deadlift
16 banded pull aparts
20 du attempts of 20 lateral hurdle jumps

3 RFT
Post total reps and time for score

Happy Happy 33rd Birthday to Coach Kim!

That really wasn't a nice finisher. . .


Happy Happy 38th Birthday to Jackie!

And many more. . .