Today’s WOD
3 Rounds Skill Work
30s Hollow Hold
5 Hanging Scap Retraction
30s Arch Hold
5 Arch To Hollow Swing
2 Strict Pull Up
+
5 Rounds
400m Run
30 DB/KB Snatch (1.5/1.0)
20 Pull Up
100 Double Under
Coaches’ Notes: Today’s workout is a longer conditioning piece. Scale appropriately to get 4-5 minutes per round. For those that do not yet have double unders, your scale is 100 single unders with at least 10 double under attempts.
Score:
Time to complete 5 rounds
