WOD: For time:
75 double-unders | 65/80-cal bike
75 double-unders | 60 sit-ups
75 double-unders | 40 back squats (95/135 lb)
Intermediate: For time:
50 double-unders or 1 minute of attempts | 50/65-cal bike
50 double-unders or 1 minute of attempts | 50 sit-ups
50 double-unders or 1 minute of attempts | 30 back squats (75/115 lb)
Beginner:
50 single-unders | 30/40-cal bike
50 single-unders | 30 foot-anchored sit-ups
50 single-unders | 30 back squats (35/45 lb)
Home Workout:
75 double-unders | 800-meter run
75 double-unders | 60 sit-ups
75 double-unders | 40 dumbbell goblet squats (35/50 lb)
– Use one dumbbell.
Post-Workout Skill Work:
Accumulate:
50 GHD hip extensions