Warm Up:
Dynamic and Full Body Mobilty
Pre WOD:
Double Under Skill Day
*Spend 5-8 Min Practicing Hand/Arm Positions and Timing. Play H-O-R-S-E with a Partner, Create an EMOM, or see how many you can get Unbroken? Maybe get your first one?
WOD:
For Time
50-40-30-20-10 Row Cals
100-80-60-40-20 Double Unders
*20 min Cap
Post WOD:
100 Banded Tricep Extensions
100 Banded Bicep Curls
100 Banded Facepulls
*do all 100 before moving on, and yes you can do sets, but do big sets (25-40 reps) choose do-able but challenging band thickness