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January 17, 2015

WOD

50-40-30-20-10
Double Unders
10-8-6-4-2
Front Squats 185/125lbs

Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice.  Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you might be ready to go for the double under.  Consider cutting the number of reps in half this time (25-20-15-10-5) or making a single under attempt at the top of every round.  The “Rx” front squat weight is heavier than you might normally see in high rep workout so keep that in mind with only 30 reps.  You will need to at least be able to power clean the weight but you can also squat clean your first rep.

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