07/02/10 - Five Rounds Friday

REMINDER – SCHEDULE FOR HOLIDAY WEEKEND

• TODAY, FRIDAY, JULY 2 – 6AM/4:30PM/5:15PM
• SATURDAY, JULY 3 – 9:30AM
• MONDAY, JULY 5 – CLOSED

Today’s Links –

• This guy lifts an enormous amount of weight, but don’t try this form – Conditioning Research
• Sunshine of Your Love Part 6: Multitasking your needs – Feasting on Fitness
• Meet “Crust” Pizza; It’s Meatza!  – Free The Animal

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – 5 rounds for time
  • 30 Double Unders (If you have a double under, but might have a nervous breakdown if you try do them all, compromise, and come up with a number that will be challenging but not disheartening.  Nobobdy is to do less than 10 Double Unders per round)  For every double you don’t do add 3 single unders.  If you do single unders in between your double unders they count towards the total number of singles you have to do.
  • 20 Box Jumps (24/20)
  • 15 KB Swings (53/35)
• 3 x 15 Knees to Elbows
• Stretch