WOD:
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Intended Stimulus: 7-12 Minutes
Intermediate:
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups
Beginner:
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows
Home Workout:
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 double-dumbbell renegade rows (35/50 lb)
Movement scaling options:
Double unders: Reps, double-under attempts, single-unders
AbMat sit ups: Reps, foot-anchored sit-ups
Chest to bar pull ups: Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Post-Workout Skill Work:
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side