Tuesday October 12, 2021

WOD: Swod
10 min double unders practice
1- become efficient on singles
2- practice double taps on hips
3- practice singles and dubs transition
4- “ fight simulator “ (scale, less reps or no penalty)
5- “ flight simulator “ RX
Conditioning
7 Rounds For Time:
7 Burpees
7 STOH 115/75
7 Calorie Bike
7 Pull-Ups
7 Wall Balls (20/14