Warmup – 15 minutes
3 rounds for quality of
5 dragon flags
10 pistols (5 each leg)
30 dubs
For the pistols if your heel comes off the ground, don’t count the rep. Use a box where necessary and get used to sitting back and grounded in your pistol.
2 minutes to practice triple unders
Strength – 20 minutes
Front Squat
With a partner
4-3-2-1-2-3-4
Please do not use racks on the pull up bars. Use the racks in the back and against the wall for the WOD.
WOD – 20 minutes
100 double unders
21-15-9
Back Squat
Toes to bar
100 double unders
Games 225/155
Regional 205/135
Open 185/115
Homework – lower body flexibility for an hour on your rest day- video to follow tomorrow