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Monday, December 13, 2021

Skill:

Double Under Practice:

If Proficient:

12 Minute EMOM:

15 Double Unders (Try for no trips)

7/5 Cal Row Sprint

If Learning: 

12 Minute EMOM:

:30 Double Under Practice

3 Burpees

Note: We are starting our new skill cycle with double unders. If you are already proficient, use the row as a way to practice while your heart rate is elevated. If you are just learning or working on single unders, practice for 30 seconds before doing 3 burpees to tax your arms a bit. 

WOD:

For Time:

21-15-9

Toes To Bar

American KB Swings

Pull-Ups

Rx+: Chest to Bar Pull-ups, 70/53# KB 

Rx: As Written, 53/35# KB 

Intermediate: Leg Raises, 35/26# KB

Scaled: Knee Raises, 26/22# KB

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