12.29.15 WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By December 28, 2015wod

Dynamic Warmup

Skill: Double Unders – Start with singles and perform 1 double under – try to make a pattern/rhythm – 4 singles, 1 double, 4 singles 1 double…Then try to reduce the amount of singles in between your doubles. Do not drive knees into chest or pike. When doing singles focus on slower higher jumps with slower rope speed and when performing doubles just increase the speed of your rope spin. Do not change your jump

WOD: 2 Rounds

75 Double Unders

50 Situps

25 American KB Swings (50/35)

Cashout: Mobility/Foam Roll/Stretch

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