Main – WOD

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Warm-up

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

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must stop between sets you can not skip singles in between sets.

Double-Unders

Metcon

A: Metcon (AMRAP – Reps)

EMOM 10

Even: 7 Toes to Bar

Odd: 3-5 negative HSPU 5 count descent

B: Metcon (4 Rounds for time)

4 Rounds

500M Row (should be all out)

3min Rest