Team I’m pumped on how many of you are getting the hang of double unders! If you have not yet mastered them, here are the key thing to focus on: 1)Tuck the elbows in close to the body – it keeps the rope long. 2) Keep the hands slightly out in front of the body. 3) Keep the feet together and stay in one spot. 4) The jump does not have to be that high, but the wrist needs to move faster! Keep the tension on that rope. 5) Do not leave the box until you have done some!

For time:
60/45kg Thruster, 15 reps
Run 200 meters
45/30kg Thruster, 20 reps
Run 400 meters
30/15kg Thruster, 30 reps
Run 800 meters

Kipping Pull Up

WOD:

5 Burpees

10 Pull Ups

20 KB SDHP (24/32kg)

200m Rn

20min AMRAP

WOD

3 Rounds for time:

10 Wall Balls

20 Box Jumps

30 Air Squats

Run 400m