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Warmup:
Bridge Run or Row
Skill Progressions
Group 1:
Double Unders
Go sequentially through:
Singles (focusing on driving from the wrists)
Singles with a bigger jump
Singles with a bigger jump and double under
Singles with doubles
Doubles!
Group 2:
Beat swing x 20 or
RING ROWS
Knees to elbow on rings
Knees to elbow on bar
Toes to rings
Toes to bar
WOD:
8 minute AMRAP:
10 handstand push ups (using boxes and variations)
20 double unders (60 singles)
10 kb swings
Rest 2 minutes
8 minute AMRAP:
10 pushups
20 wallballs
10 knees to elbow/ toes to bar / toes to rings/ ring rows