Skill:
Alt. EMOM X 12
40 Double Unders
7 Strict Handstand Push ups
18 Alternating Pistols
*If you are proficient in double unders, count how many of the rounds you can do unrboken
FW: Practice double unders for 40 seconds. If don’t have pistols, do single leg squats from a small box.
WOD: After Effect
2 rounds, each for time of:
30 Box Jumps (24”/20”)
20 Dumbbell Box Step Ups (100/70, 24”/20”)
10 Burpee Box Jump Overs (24”/20”)
Rest 4:00 between each round
FW: RW/HAN
If your second round is not within 25 seconds of your first round, you have an 800m run or 1k row after class at a brisk pace.
You can sandbag first round and be safe…or go for it and get better. Your choice!
