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December 29, 2016

Skill

EMOM for 10 Minutes
20 seconds of Double Unders + Straight set of Toes to bar

Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full 20 seconds working on the skill rather than doing any singles.  Scale the toe to bar to kipping swings or knee raises to work on the timing and skill of this movement.  Keep on eye on your hands and grip and don’t tear!

WOD

AMRAP in 15 Minutes
20 Burpees jumping to a plate 45/25lb
200m Run with plate 45/25lb

Today we have a classic burpee and running couplet with a weight plate thrown in for a twist.  Each burpee will be done in front of your plate with a two footed jump on top of the plate to complete each rep.  Take your plate with you on each run and carry it however you would like. If you need to scale this workout, leave the plate out of both the burpee and the run.

 

 

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