Workout of the Day

Extended skill warm-up
3 rounds for quality (rest as needed between movements):
1 legless rope climb*
15 V-sits (or h-sits)
15/10 Strict Ring Dips (push-ups)

* 5 strict pull-ups or 5 slow lowers

4 rounds for time of:
10 DB Power Clean and Push Jerk, 20/15kg*
20 Assault Bike Calories (or Row)
40 Double Unders**

* DBs must pass below the knee between reps. If DBs are not available other options are to increase load, use 2x KBs or to use a barbell loaded to 50/35kg
** Scale to 60 single skips

Extra Training


** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**