WOD:

1) 15 minutes EMOTM: 0:00, 20 Double-unders, 0:30, Movement Of Choice

If you cannot complete 20 Double-unders, perform 20 seconds of Double-under Practice. Movement of Choice should be something you struggle with, i.e. a weakness. Reps should be between 1 and 5. Whatever you pick you should be able to maintain and perform as a set. Your movement of choice should take approximately 5-15 seconds, it shouldn’t draw out for the entire 30 seconds.

2) 12 minute Up Ladder:

3 Kettlebell Swings 70/53

3 Box Jumps 30/24

6 Kettlebell Swings 70/53

6 Box Jumps 30/24

9 Kettlebell Swings 70/53

9 Box Jumps 30/24

and so on until 12 minutes is up

For results post movement used and total reps completed in Met-con along with any scaling used. 

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