Announcement: Please ensure you are hydrating well prior to the workout. You should drink a lot of water before going to bed. Right when you wake up, you should down at least a medium sized cup of water. After the WOD you also need to drink a lot of water. You need to be well hydrated for peak performance - it will help you during the WOD and will help you recover more quickly after the WOD!!
Equipment required: 1 x barbell per person and BRING YOUR JUMP ROPE if you have one!!!
Warm-up and instruction: 10 minutes total - 5 minutes per group to learn and practice and then switch.
Overhead squat demo and points of performance - Matt
Double-unders demo and tips - Adam
15 x overhead squat (75/45)
35 x double-unders (3:1 single-under or 1:1 tuck jumps)
rest exactly 2 minutes and then
Run the Stairway to Heaven (start at the bottom & one round is going all the way to the top and returning to the bottom).
NOTE: If you are not at West Point, you can substitute the Stairway to Heaven with stadium steps or by climbing 6 flights of stairs if available.
Post number of rounds complete for each WOD to comments.