FRIDAY WOD

SKILL

Spend 15 min working on Double Unders

Hand and thumb placement – (https://www.youtube.com/watch?v=Nuq32zlovw8)

Breathing on double unders – (https://www.youtube.com/watch?v=_6IHZfqc4WI)

Elbow position – (https://youtu.be/RRYLq3DW8eI)

Wrist speed – (https://youtu.be/gNC4KPw9zlI)

Rope size – (https://youtu.be/-UIRL-eE-g4)

Backward jumping – (https://youtu.be/d8pHpNfWZMQ)

Speed step drill – (https://youtu.be/54tq-D0lCFw)

Box drill – (https://youtu.be/CY7ZK2dP9s0)

METCON

For Time:

300 Double Unders

*5 Box Jumps every break 24/20″*

Beginner

500 Single Unders

*4 Alternating Step Ups every break 20/16*