WOD - 03/18/10

Mobility: DeFranco's Agile 8.

Skill:
Double-unders: 5-7 minutes

Work:
A1. Front Squat @ 30x1; 4-6 reps; 4 sets; rest 30 seconds
A2. Ring Dip @ 2010; amrap (-1); 4 sets; rest 90 seconds
B. amrap Kettlebell Swings (53/44) in 45 sec; 3 sets; rest 45 seconds
C. Knees To Elbows - 12 strict; 4 sets; rest 90 seconds

Finisher:
Mandatory Stretch

Different set-up today:
Do A1, rest 30 seconds, do A2, rest 90 seconds, go back to A1, etc
After completing superset A, rest 90 seconds and move onto B - get it?
Strictly follow rep tempo and rest periods as outlined
"amrap (-1)" means terminating the set 1 rep short of failure