Tuesday, March 21, 2017

Written by Danielle Dionne on . Posted in WODs

Big Shout out to Coach Ahmed Gadallah! Congrats on his win for this weekend’s competition! He is a great resource for those of you looking to “see results” when it comes to nutrition!

WOD for Tuesday:

Warm-up: 3 rounds:

10 Ring Rows

10 Air Squats

10 Jumping Jacks

Double Under Practice- we will use this as a warm-up for box jumps! These may be coming up for the last open workout! It’s not too late to invest in a rope for those of you getting started!

EMOM for 8 minutes: (first two sets complete singles then transition to Doubles or attempts)

20-50 Double-unders (or practice attempts for 30 seconds: Rest 30 seconds)

Complete for time:

30 Pull-ups

10 KB Swings

30 Box Jumps (24/20in)

20 Pull-ups

20 KB Swings

20 Box Jumps

10 Pull-ups

30 KB Swings

10 Box Jumps

Post time for score.

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