WED 18 DEC 2013

Warm-Up:
5x10 Single unders followed by 5 double unders
25 Sit-ups
20 Air squats
10 HRPU
10 T2B
5 Burpees as fast as possible

Skill:
Goblet Squat
Toes to KB

WOD:
Tabata Mash Up
20 Seconds of air squats
rest 10 seconds
20 Seconds of toes to KB
rest ten seconds
20 Seconds of goblet squats
rest ten seconds
20 Seconds of Double unders (single unders)
rest ten seconds
Repeat....for a total of 8 times through

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Technique Videos
Goblet squat, some tips for improving your air squat, some double under progressions.