Stretch/Warmup: 5-7 minutes

Strength: Weighted Ring Dips 5×3(sub kipping ring dips, or sub 5 sets of max reps with band, or 5 sets of max reps on matador)
*10 minutes to complete sets
*Always start with a few warm up sets
*Goal is to increase weight each set

Hero WOD(30 minute time cap)

Five rounds for time of:
50 Double Unders(sub 150 single unders)
35 Knees to Elbows(sub knees to chest)
20 yard Overhead walk, 185/135

*If athlete should finish in under 30 minutes, have athlete work on Double Unders


0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *