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