day 11/45

Training:

part 1:
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

refer to http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

rest 4-6 hours

part 2:
2 rounds for time;
20 HSPU
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete
measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed
feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups