Monthly Challenge
During October the goal is to work on our jump rope skill.
Collect daily reps of Single Unders, Double Unders—or even Crossovers. Small sets every day = big progress over time!
Pre WOD:
Sumo Deadlift:
3 sets*8 Sumo Deadlift
70%/RIR 2
WOD:
6 Rounds for Time:
400 m Run
20 Box Jump Overs 24/20 in
10 Single-Arm Devil Press 22.5/15 kg (50/35 lbs)
Cap 32 min
Post WOD:
Shoulder Strength
1-3 Rounds for quality:
8 Lu Raises
12 Wide grip Box Blocked Bent Over Barbell Row
45 sec passive Supinated Hang
Video:
Lu Raises: https://youtu.be/UHoKvLJeMng
Box Blocked Barbell Row: https://youtu.be/-nn-hIfrrbs
