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:
Back Squat:
4 set: 5 Box Back Squat 70%/RIR 2-3
Box at just below parallel
max speed on the way up
WOD:
The Seven
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters 60/40 kg (135/95 lbs)
7 Knees-to-elbows
7 Deadlifts 110/75 kg (245/165 lbs)
7 Burpees
7 Kettlebell Swings 32/24 kg (70/52 lbs)
7 Pull-ups
Cap: 35 min
Post WOD:
Leg Accessories:
3 Rounds for quality
8/8 Copenhagen Raises
12/12 Single Leg KB Leg Extension
15/15 Banded Clamshell
Adjust intensity to RIR 2
