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
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