10 RFT:
10 Burpees
20 Sit-ups
30 Double Under
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Coach's Notes.
Find a quiet corner in your in-law's basement and while everyone else is sleeping off last night’s merriment get after this. Use an AbMat if you have one or roll up a towel under your lumbar if you must. If you don’t have your own jump rope – find one in an after Christmas sale and get one. Until then do high knee tuck jumps as a substitute.
Skill Work
Spend some time working Hollow body rocks and superman rocks. See the videos below for progressions. The main purpose behind these exercises is to develop global stability. These movements translate into many of the other things that we do. Work up to 30 seconds of each rocking motion. Do this 5 times.
Training Videos. All courtesy of Gymnastics WOD.
Also, if you did not establish a 1RM back squat on Monday, then get it done today! See Monday's post.