Coach Amy
(9 AM) Kat, Ben, Andrew, Matt, a couple of others and me (7 total)
Warm Up
Sequence of loosening the wrists up, prayer position pointed up and down, triceps extensions with band to loosen up the elbows, hug yourself with palms pointed out, plank with wrists pointed forward.
Relay with KB at shoulders, 5 wall balls, 20 single unders, 2 rope jumps.
Strength
10 Rope Climbs. These were supposed to be legless up and down, I used my legs and a Spanish Wrap
7 Pull-up Rope Holds. Most folks were managing 10 plus seconds. I was managing 3-4 seconds.
WOD
7 Min AMRAP of 20 double unders and 10 v-ups. I counted double under attempts and did tucks instead of v's from the hollow body position. I completed 3 + 12 which I was pretty pleased with. Afterwards I played around with a speed rope and was able to string together 3 double unders.
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