WARMUP
3R
30″ Inch Worms
30″ Good Mornings
30″ Single Unders
STRENGTH SKILL
Double Unders
Basics + Practice
Steps:
1. Points of performance
– Grip
– Length Rope
– Hand placement
– Grip
– The type of jump + height
– Stay Relaxed
2. Single Unders + practice
3. Single Single Double
Alternating EMOM x 10
– 35 Double Unders
– 6 Strict Pullups
WOD
50-40-30-20-10
Unbroken Double Unders
Abmat situps
Na elke ronde:
10 Power Snatches (40/30) + 200M Run
Timecap: 18′