Anthony & Danielle 141029

Warm-up

Against a 10 Minute Clock:

Lax Ball Calves

DU Drill

30 Single Unders, Rest 30"

9 SUs, 1 DU x 3, Rest 30"

5 SUs, 1 DU x 5, Rest 30"

4 SUs, 1 DU x 6, Rest 30"

2 SUs, 1 DU x 10, Rest 30"

1 SU, 1 DU x 15

Immediately...

2 Rounds PVC Pass Thru/Push-Up +/T - Push-Ups/Hollow-Rock Holds
Clean Tech.

Part I: CrossFit Gymnastics

EMOMx5
4 Ring Push up w/Turnout
4 Ring Archer/Ring Archer Push-Up

Rest 3:00

EMOMx5
4 Ring Dip w/turnout
4 HSPU

Part II: Conditioning

Partner Dumbell DT

Complete 4 (Possibly 5) rounds EACH for time:

12  (dumbbell) Deadlifts 115/(25#)

9 Front Squats/DB Hang Power Cleans 

6 (dumbell) Shoulder to Overhead 

While partner 1 is completing work, partner 2 is completing must perform 10 DUs.