1. A quick, sharp, sudden movement.
2. A contemptibly obnoxious person.
1. Move at a speed faster then a walk, never having both feet on the ground at the same time.
2. Move about in a hurried and hectic way. So today, make some sharp and sudden movements, while being contemptible followed by moving about in a hectic way.
3 Rounds for time of: 21-15-9
400 meter run after each round
Weights per round:
Round of 21: 135lbs/95lbs
Round of 15: 165lbs/115lbs
Round of 9: 195lbs/135lbs
3 Rounds, NOT for time:
10/10 3 Point Dumbbell Row (use a 0:03 lower phase)
15 Hollow rocks
20 V-ups or abmat sit-ups