WOD:

1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice

On your odd minutes perform either 30 Double-unders, or 30 seconds worth of Double-under practice. On your even minutes perform a movement of your choice, strength, skill, or conditioning. The movement of choice should be a movement you are not good at, i.e. a weakness.

2) 10 minute AMRAP:

1000m Row

then…AMRAP

10 Alternating Dumbbell Snatch (from the floor) 70/50

10 Hand Release Push-ups

Extra Work:

3) Sled Drag: 6 x 50m

Rest 90 seconds between sets. Heavy, but should be able to walk with it. Focus on heel-to-toe style walking.

4) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets. Pick a rep count you can maintain without having to stop a bunch to finish.

For results post detailed weights, time, reps, etc. for all work completed.

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