19.June.2014

A.

Mobility; ankles, quads

B.

"UNBROKEN" double under test:

*all sets must be unbroken

*must pause before starting next set

*8min time cap

Advanced

10-20-30-40-50-40-30-20-10

Intermediate

5-10-15-20-15-10-5

Beginner

1-2-3-4-3-2-1

C.

10min EMOM:

odd -1 rope climb

even -10 pistols *5ea leg

10min EMOM:

-7 burpee  box jump overs (24/20) 

 Notes:

1. no rest between EMOM's