WOD:

1) 4 rounds AQAP:

400m Run

21 Box Jump Overs 24/20

12 Front Squats 75/55

3 Rope Sit-to-stand

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken.

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.