In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Double-Unders as a skill – progressions and efficiencies

Part 2 – Conditioning: “South Hall”

Performance: For time –

  • 30 Push-ups
  • 50 Sit-ups
  • 70 Double-Unders
  • 20 Push-ups
  • 40 Sit-ups
  • 60 DUs
  • 10 Push-ups
  • 30 Sit-ups
  • 40 DUs

Fitness: For time –

  • 30 Push-ups, elevated as needed
  • 50 Sit-ups
  • 70 Speed steps or 100 Single-unders with heavy rope
  • 20 Push-ups
  • 40 Sit-ups
  • 60 Speed steps or 75 Single-unders with heavy rope
  • 10 Push-ups
  • 30 Sit-ups
  • 40 Speed Steps or 60 Single-unders with heavy rope

Is this a benchmark? No

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