December 17, 2013

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Welcome to Day 2 of Coach Luke’s Programming Week!

CrossFit
Skill: Turkish Get Ups, L Sits, and Freestanding Handstand Push Ups

WOD: For Time
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
— then —
Rest 2 mins
— then —
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps

Competitor
Strength: Clean & Jerk 4×1 @ 90%

WOD: 12 Minute AMRAP
50 Double Unders
20 Toes to Bar
10 Power Clean & Push Jerks (135/95)