Skill WOD
8 min AMRAP
Complete as many sets of 30 Double unders as possible (they must be unbroken, score is total sets)
(if you can not come close to 30 DU’s then use this time to practice and get advice from a coach on how to get there)
WOD
12 Front Squats (185/135)
20 Box Jumps
800 M Run
3 Rounds
25 min CAP
Fred and Kira on Swings and Doubles!
Competitors
**Complete the snatch work while the class is working on DU’s**
**A quick note, if you can’t get 30 du’s unbroken for 5+ rounds you might want to work that skill first instead of doing strength work, DU’s have always been in the CF open**
1. Snatch Pull
EMOMx8: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
12 Front Squats (185/135)
15 Strict HSPU
800 M Run
3 Rounds
25 min Cap