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March 9, 2017

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 to 2 sets of toes-to-bar. We’re looking for a set or two that you can maintain for 5 rounds, but feel free to bump the numbers up from what you would do if we were doing only toes-to-bar each minute.   If you are new to the movement perform kipping swings working on alternating between arch and hollow body and getting your toes as high as you can while maintaining this rhythm On the even minute perform at least :30 seconds of double under attempts.  If you have mastered the double under work as long as you would like during each minute and get as many double unders done as you can during each work period.

WOD 

5 rounds for time
25 Air Squats
20 See-the-light Sit-Ups
15 Box Jumps 24/20″

Workouts Notes: We’re working with 3 bodyweight movements for todays workout. For the sit-ups you will start laying on your back with your shoulder blades in contact with the floor and a plate locked out directly above you. Sit up while keeping your arms straight and finish sitting tall with the plate above your head.  There is no prescribed weight today for the sit-ups.  Choose a weight that feels challenging but manageable and allows you to get your 20 reps done in 1-2 sets.  Make sure you are able to keep your elbows locked out through the full range of motion of the sit-up with your weight. Make sure that you are able to safely jump to your box and that you can guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels

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