WOD:

1) 4 rounds AQAP:

400m Run

21 Box Jump Overs 24/20

12 Overhead Squats 95/65

3 Rope Climb 15ft

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.