SKILLS AND BENCHMARKS (AUGUST 10th)

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, lateral hops, up-downs
• Calf Stretch – 1 Minute per side

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Skill: Double Unders

20 – 25 Minutes of dedicated DU practice 

• Review Rope Length
• Form Jumping 
• Wrist position and movement 

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Skill/WOD Prep: EMOM x 6 Minutes 

• Odd Min: 20 Double Unders OR :40s of practice
• Even Min: :20s Hollow Hold 

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Benchmark WOD: “Annie”

For Time 

50 – 40 – 30 – 20 – 10 

• Double Unders 
• Ab-Mat Sit Ups 

*Scaled 2x Single unders