Skill: double unders
Warm up: tabata double unders (or attempts)
Strength: work up to your 1RM squat clean
WOD: 7mins AMRAP
5 push ups
7 heavy KB swings
9 ring dips
3 squat cleans (70% 1RM)
7 box jumps
Well done to our new commers Melanie and Megan, Debbie for her first double unders, Alex for continuous double unders, Xaviera (who’s name I’ve misspelled) from CF Wollongong and everybody else who made it through.
Thanks quys and I will see you in three weeks time in the meantime you will have Tom on Thursdays.