physical. 01/10/13

    On a 20-minute descending clock, perform:

    20 Box jump
    20 Mace front pendulum/ shove

    20 Box jump
    20 2- sec. OH swing*
    (35lb. W, 55lb. M)

    20 Box jump
    20 KB halo
    (35lb. W, 55lb. M)

    200 High-knee jumprope

    Complete as many rounds and fractions of rounds as possible with as little rest as possible. “Rest” is in the short transition from station to station. Strive for uninterrupted sets and meticulous form and posture.

    *2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)