WOD - 02/18/10

Skill:
Light HSPU work: 5 minutes
Double-unders: 5 minutes

Strength:
Bulgarian Split Squat Jumps 5x4/leg; rest 60 seconds
Push Press 5x2 @ 80% (of best shoulder press); rest EXACTLY 90 seconds

Metcon:
500m Row
20 Unbroken Kettlebell Swings (53/44)
15 Unbroken Burpees
10 Unbroken DB Push Press (35% BW)

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

Focus on exploding through heels on BSSJ, utilizing hamstrings/glutes; reps on metcon must be UNBROKEN - this does not refer to putting the weights down, it means constant non-stop movement through your reps; finish with recovery work