SHRED CrossFit WOD 12.6.21

For time:

100 Double Unders

30 Toes-to-bars

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

Yes, the Wod is first today!
20 min Cap

DOUBLE UNDERS
Decrease Reps
2:00 of Double Under Practice
150 Single Unders

TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups

PULL-UPS
Decrease Reps
Banded Pull-Ups
Ring Rows

3 rounds for quality of:

7 Tempo Ring Rows

14 Single Leg Glute Bridges

21 Seated Banded Abductions

28 Band Pull Aparts

Rest 2 mins

Tempo Ring Rows
5111 (:05 second negative)

Single Leg Glute Bridges
(7L/7R)
Add weight if desired