TUESDAY 131203

Gymnastics Day!

Five Rounds NOT for Time of:

10 Wall Walkers
10 Toes to Bar, Windshield Wiper Combination
1 Repetition 10 Second Squat Hold Box Jump
10 Single Leg Squats
30 Second Chin Over Bar Isometric Hold

Note: The purpose of todays workout is to learn and play with some new skills, mainly the Wall Walker, 10 Second Squat Hold Box Jump and Windshield Wiper. By not imposing the clock on the workout, we encourage virtuosity and enjoyment of the pursuit of athletic excellence. We will be using the wrestling mat to cover two of our big Rogue boxes to allow Athletes to safely practice jumping to new heights! The 10 Second Box Jump is a combination of holding the bottom of an air squat for 10 seconds followed by an explosive jump for height onto a box. Many of the skills in todays workout you will see again this week in “timed” evolutions, so use this as practice for the real thing!

PK nails 10 Strict Pull-ups!

_______________

“A young man who does not have what it takes to perform military service is not likely to have what it takes to make a living. Today’s military rejects include tomorrow’s hard-core unemployed.” – John F. Kennedy

_______________