Wednesday 12.07.11

Kate finally back in the morning routine after switching jobs at work....and freezing temperatures!

SWOD: Take 20 minutes and L-sit/L-hang practice, accumulate 5 min time in your chosen "L" position. Then pick another skill of choice(rope climb,pullup,kipping,etc) to work on for remainder and between Lsit/Lhang rounds
  
Metcon: On the minute:
- 2 Box Jumps (should be at a challenging height 6-12" above what you normally use)
Then
-  Burpees for the remainder of the minute until either:
     A) you reach 75 reps
     B) 20 min. time cap

Post skill and score of metcon to comments.