Main – WOD
15 minutes 5-10-15-20-25-30-35-40-45-50-back down.
must pause between sets. If you miss during a set you start the set over.
If you don’t have double unders practice them for 15 min
Flight Simulator (Time)
Unbroken Double Unders
You must stop between sets you can not skip singles in between sets.
A: Metcon (AMRAP – Reps)
Even: 7 Toes to Bar
Odd: 3-5 negative HSPU 5 count descent
B: Metcon (4 Rounds for time)
500M Row (should be all out)