Wednesday April 20 2016
MOBILITY CLASS TONIGHT AT 6:00PM
After a shin injury doing box jumps….Emily has overcome her fear and hit a new BOX jump PR!!!
Way to go EMS!!
When box jumping you have to be 100% present, can’t talk to others, look around, just focus on your move, knees to chest and visualize your landing….I also have 2 sets of stitches to show for my box jump attends while I was chatting and not paying attention……(:
ROPE PR skill 10 minutes of rope climb ……how many climbs in 10 minutes 
“Batman & Robin”
FUN WOD TO SHAKE UP THE WEEK
“Batman and Robin” Partner WOD – 20 minute cap – 1st rd: partner 1 runs 400 while other partner does power cleans. When partner 1 returns, switch. Score is total power clean reps. 2nd rd: partner 1 runs 400 while other partner does back squats from floor. When partner 1 returns, switch. Score is total back squat reps. 3rd rd: partner does double unders. 10 DU = 1 rep. 4th rd: partner does burpees. If all work is completed sub-20 minutes, repeat until 20 min is reached (i.e. back to power cleans.)
If not partnering up please do: 5-10 power cleans run or row 400 m 5-10 back squats run or row 400 m 5-10 burpees run or row 400 m