Day #39 (Volume/ Pace)

Jump rope Warm up

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

Skill

Ring complex with spotter

WOD

20 minute AMRAP

75 double unders

Ring complex:

-Inversion

-Skin the cat

-Inversion

-3 pike/tuck pulls

-Muscle up

-L-sit to support

-Forward roll

-Inversion to slowly lower

*No measure/ skill work

GoFit

Jump rope Warm up

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

Skill

Movement standards

WOD
5x
30:30

-Jump rope

-Ring rows

-Burpees

-Dips