Thursday 08/13/09

Location: CHS
Time: 5:30 a.m.


Plyometrics
Step off 12" box, reactive jump to higher box, soft landing and stick it. (2 & 1-leg variations), 20 contacts

Reactive jump: Change direction as quickly as possible - spend as little time as possible on the ground.


Skill Work (10 min) - pick one or more from the following options:
Handstand or handstand walking

While resting during your skill work, set-up for the metcon.


7 rounds for time of:
7 Box Jumps, 30"/24"
7 KTE
7 Slapping/Clapping Push-ups

OR

10 rounds for time of:
3 Deadlifts, 315#/215#
5 Slapping/Clapping Push-ups
7 KTE
(Courtesy - mostly - of CF Football. Their version has GHD sit-ups instead of KTE.)

Cash-out (i.e., gotta do it before leaving):
5 sets of L-sits. Each set should be 50-75% of your original testing time ("OTT" from here on out).