10 rounds for time:

20 double under (30 seconds to work)

10/8 calorie ski (Cadre)/ GHD situp (CLE)

Post WOD Strength:

10 superset rounds on a 2 minute clock:

3 deadlift (work the concentric phase of the lift only (drop from the top on each rep) perform as very quick singles and make sure you have a proper setup to produce a significant amount of force and speed when moving each rep)

5-10 pushup (These should look crisp! No snaking or worming! Use knees if needed. Remember that the pushup, done well, is a huge launching platform to facilitate the move to a ring dip)

JonMichael WeigelComment