Skill:
200 Double Unders
*3 Burpees every minute on the minute (and to start)
Time Cap: 8 minutes

WOD:
“CFR Baseline”
3 Rounds
400m Run
20 Push Ups
30 Sit Ups
40 Air Squats
Rest 3 minutes

We are still working on those double unders this month – getting that first one, stringing some together, making them more efficient, doing them faster. We are towards the end of the month, so let’s see where we are at! How about 200 for time? AND add 3 burpees every minute on the minute (and to start) ?!?!

Everyone will work on double unders today. You won’t get better at them if you don’t practice doing them. And you will find that even if you can do them when you are fresh, once you get your heart rate up and are tired, it becomes a different skill. That is why we will perform 3 burpees every minute on the minute and to start.

After that, we are going to re-test our CFR Baseline Workout. We try to do this in spring and fall so you can check your progress with these bodyweight movements. Start with the 400m run, come inside and knock out 20 push ups, 30 sit ups, and 40 air squats. You have built in rest of 3 minutes after each round so you should push HARD!

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