WARM UP

 

WOD

1. 3RFT

20 Box Jumps 24/20                                                                                                                           25 MB Squats 20/14                                                                                                                           400m Run

*20min time cap

 

2. Skill EMOM8min              

ODD:

5 Unbroken KB Swing + AMRAP Double Unders/Single Unders

EVEN:

5 Unbroken Butterfly Sit Ups + AMRAP Double Unders/Single Unders                                

 

*The idea of this workout is to hit a double under skill under tension. If the athlete has a capability of hitting a double under by assessment don't let him/her scale down the movement.

Comment