Workout of the Day: 11-12-15 Thursday

Warm Up

1a) 3x 45” (seconds) – HS Holds

*rest 60-90 seconds

1b) 3x 30” (seconds) – Box Shoulder Stretch 

*rest 60-90 seconds

Skill

Alternating EMOM 10 

Odd: 10 Burpees

Even: 5 HSPU

Conditioning

For time: 

63 Double Unders

21 Ring Dips

3 Rope Climbs

45 Double Unders

15 Ring Dips

3 Rope Climbs

27 Double Unders

9 Ring Dips

3 Rope Climbs

*10 minute cap