10 min practice-Triple Unders or Double Unders
7 min practice-Chest to Bar Pull Up/Butterfly Pull Up/Kipping Pull Up/Banded Pull Up
4 min practice-Hand Stand Walk/Hand Stand Hold/Pike Position
(Practice each movement at your own skill level. For example, do not try to accomplish a triple under if you are not yet proficient with double unders. Use this time to connect a few double unders in a row. Same goes for the other two exercises.)
A/B WOD
10x 100m sprint
1 min rest in between each
Try to keep each sprint within 2-3 sec. Score your fastest and slowest sprints.
Cash-out (optional) -
Choose a lift and work on technique for 20 min
(Practice each movement at your own skill level. For example, do not try to accomplish a triple under if you are not yet proficient with double unders. Use this time to connect a few double unders in a row. Same goes for the other two exercises.)
A/B WOD
10x 100m sprint
1 min rest in between each
Try to keep each sprint within 2-3 sec. Score your fastest and slowest sprints.
Cash-out (optional) -
Choose a lift and work on technique for 20 min
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