GWOD for Sunday, 9/9/18

12
Sep

GWOD for Sunday, 9/9/18

G-WOD:  Review and Practice for 10-15 minutes:

Roll to Candlestick
FOR QUALITY REPS:
8 ROUNDS of 40 seconds on, 20 seconds off:
1 Burpee Box Jump
1 Roll to Candle Stick
1 Straight Jump
Connect these movements and go through this sequence and as many times as possible for 40 seconds, then recover for 20 seconds.  Try to keep your feet glued together throughout the sequence – drive with your hips and stick the landings!
then:
Met-con:
3 rounds for time of:
Row 250 meters
10 Burpees
100 meters of jump rope running
Stretch:
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