Friday 3.13.15
Again, if you are doing 15.3 Tomorrow, don’t be a dummy. This is some light work through these movements. Figure out your pacing on the doubles and singles. Get your hips open for the Wall Ball and get some rhythm going with them, Make sure you are hitting your target.
A.
Warm Up For Friday
*Coaches Choice Hip Opener 2:30 each leg ( 5 min total )
*Coaches Choice Calf Stretch 2:30 each leg (5 min total )
B.
More Warm up!
Choose whichever your scaling for 15.3 is and…
Accumulate 5 minutes skipping rope working on single efficiency if you are in the scaled division
or
Accumulate 5 minutes with sets of 10-30 unbroken doubles, with about 30 seconds rest between if you are in the RX’d division
Rest 2 minutes then perform
3 Rounds
1 Wall Ball
2 Unbroken Wall Balls
3 Unbroken Wall Balls
4 Unbroken Wall Balls
5 Unbroken Wall Balls
Note: This is not a race, it is not for time. Move through at your own pace, stop short on the ladder if you feel the wall balls will make you sore the next day.
B.
For Time
5 Rounds
10 Kettlebell Swings 55/35 Russian
10 Burpees
5 minute cap -Score is total repetitions
2015 03 12