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November 7, 2014

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

For time

30-21-12

Back Squat 135/95lbs
Knees-To-Elbows

Workout notes: The back squat starts from the floor for this workout so you’ll need to be able to clean and press the bar overhead and transfer it to your back for each set of squats you perform. The set sizes are large so break them up as needed but think about inserting some recovery time with the bar resting on your back if you want to avoid breaking up the set.  Knees-to-elbows can be scaled by working on knee raises or performing some form of sit-up.  Go easy with the big sets and avoid tearing your palms as your grip gets fatigued.

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