Warm-Up: Coach’s Choice
Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout.
WOD: Three 7-Minute Rounds
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
*Rest the remainder of the time.
Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your distance and/or rep count in order to have the rest needed to repeat for three total rounds.
Cool Down: 3 Rounds
10 Supermans (2-Second Holds)
5 Strict Pull Ups