HOW TO: PUT JUMP ROPES AWAY

KERRY K 2 YEAR ANNIVERSARY. RAJ BDAY

Strength/Skill: Bench Press, 4 x 5, every 2 minutes

  • 4 sets of 5 reps every 2 minutes
    • Build up to a heavy set of 5
    • Coaches: If space is an issue use Floor Press.

WOD: For Time – Intervals

With 3 minutes on the clock, perform…

  • 12 American KB swings (70/50)
  • 9 Burpee Box Jump Overs (24/20)
  • 6 Deficit HSPUs (3″/1″)
    • Rest with the remaining time
      • -Try to keep 7 individual scores. If not, no biggie.
    • Begin a new round every 3 minutes (0, 3, 6, 9, 12, 15, 18-minute marks) 7 rounds in total
    • If you are unable to complete a round within 3 minutes, stop where you are and begin the new round –> try to keep 7 individual scores. If not, no biggie.

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