Thursday October 31st

Below is a link to the Battle on The Boarder Competition.  Please let your coach's know if you are interested in taking part in this competition! 

 http://www.youtube.com/watch?v=19Rg8QnX6yU

Prep 
Ankle smash/ mobility 
Static Hangs 
Static handstand holds 

Strength/ Skill 
Find a max height box hop 

Conditioning
2x 1 Min AMRAP 
A) HSPU/Static Holds/ Push ups 
B) Pull ups 
C) Box hops 20/24
D) Muscle ups/ Ring Dips 

* 1 Min rest between exercises 

Recovery 
50 Hollow rocks 
Roll out legs/ IT bands