Thursday, December 29
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">30 Single Unders→ High Jump Single Unders→ Double Unders/Double Under Attempts</span></p><p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">10 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">10 Tuck Ups</span></p><p dir="ltr"><span id="docs-internal-guid-17146232-7fff-60d2-6b28-e76b6ffa2be7">10 Strict Press</span></p>
Skill/Strength
“Open Prep 1” (5 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-3383896d-7fff-c6d3-1d28-92e8f9914bf2">EMOM X 10</span></p><p dir="ltr"><span id="docs-internal-guid-3383896d-7fff-c6d3-1d28-92e8f9914bf2">Minute 1: 8 T2B (Level up-12 T2B)</span></p><p dir="ltr"><span id="docs-internal-guid-3383896d-7fff-c6d3-1d28-92e8f9914bf2">Minute 2: 2 Wall Walks (Level up- 3 Wall Walks) </span></p><p dir="ltr"><span>(See 12/21/21)</span></p>
Metcon
« Mr. Clean » (Weight)
EMOM X 12
Minute 1: 2 Clean and Jerks (225/155lb)(100/70kg)
Minute 2: 50 Double Unders
Minute 1: 2 Clean and Jerks (225/155lb)(100/70kg)
Minute 2: 50 Double Unders
<p><span id="docs-internal-guid-ba26e848-7fff-99ed-29a9-f6dd03a2e7a9">(Last seen 6/30/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-c01b9e4d-7fff-fe5b-ac87-2b36a743ed42">1:00/side Thread the needle stretch</span></p><p dir="ltr"><span id="docs-internal-guid-c01b9e4d-7fff-fe5b-ac87-2b36a743ed42">:45/side Standing Calf Stretch (If time)</span></p>