Strength/Skill:

IMG_9946

OHS 4×4 @21X1​(15-20 min)
*2 sec ECC, 1 sec pause in bottom and top

WOD:
Every 4 min x 4​(16 min)
10 Burpee
60 Double-Under
200m Run
Plank w/ remaining time in each cycle
(ring, weighted, forearm, high-plank)*
*athlete choice
*no rest b/w rounds 

*

Conditioning:
AMRAP 21
7 Burpee
7 MB Squat Clean​(20/14)
7 DB Push Press​(choice)*
21 Double Under

*moderately heavy but unbroken 


Momma’s Quote of the Week:  “Let perseverance be your engine and hope your fuel.”—H. Jackson Brown, Jr.


Congrats to all the Charlotte Jiu Jitsu Academy competitors for an epic trip to Boston this weekend!!  There were many podium finishes, including Lance coming home with the gold for his bracket!!