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November 3, 2017

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes

30 Double Under
15 Kettlebell Swings 32/24 kg

Workout notes: Today’s workout is a time priority couplet featuring two common CrossFit movements.  You’ll score as many rounds and reps as possible in 10 minutes of double unders and kettlebell swings.  If you are still working on double unders today would be a great opportunity to focus on the movement. The first option is to cut the volume down in each round to a number you think you could perform in at least 60 seconds.  If that seems out of reach and you are scaling to single unders commit to making at least one double under attempt for every 15 single unders that you perform.  Remember that the kettlebell swing can be first scaled by performing swings to eye level if you are attempting to swing a heavier weight than you normally do.

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