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“The cost of regular extended aerobic training is decreased speed, power, and strength.”

Greg Glassman

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  5 Rounds of:

  • 10 Bench Press (Press something that would challenge you at 13/15 reps)
  • 10 Dumbbell Shoulder to Overhead (M=35lb-50lb, F=20lb-35lb)
  • Rest 1 minute

If you can perform Double Unders 2a - if not go to 2b

#2a.  Pick a Version

  • Version 1:   5 minutes for max Double Unders OR 100 Double Unders for time (whichever comes 1st)
  • Version 2: 10 minutes for max Double Unders OR 200 Double Unders for time (whichever comes 1st)
  • Version 3: 10 minutes for max Double Unders OR 300 Double Unders for time (whichever comes 1st)

Then, after the Double Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

#2b. 

  • 300 Singles Unders (Break them up in 6 Sets of 50, try to do each set of 50 as fast as possible, rest as needed between each set)

Then, after the Single Unders

  • Row - 6 minutes (8 Rounds) of 30 seconds max Calories, 15 seconds Rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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