A. Retest 2 minute Max Reps Double Unders. (Goal: 150)
Did you improve from last week?
B. 4 Rounds of 4 Minutes AMRAP:
10 Air Squats
15 Box Jumps (24/20)
Rest 2 Minutes
A. Work up to a heavy single Deadlift (not necessarily a 1 RM) with great form.
21-15-9 reps for time of:
Deadlifts (225/153 or <70% of Part A)
Handstand Push ups
Remember: Check your ego at the door! This is supposed to be a “sprint” and you should be using a weight that allows you to move fast with good form. The current “world records” for this WOD RX’D is Dan Bailey’s 1:35 and Kristan Clever’s 1:54.
The next Endurance classes are Friday, December 26th (Wednesday the 24th and Thursday the 25th Endurance classes are cancelled due to the holiday schedule).