20 Burpees to 6″Rest 1 Min60 Criss Cross Single UndersRest 1 Min18 Bar Facing BurpeesRest 1 Min10 DL + 10 Hang PC + 10 S2OH (75/55#)Rest 1 Min14 Burpee Box Overs 24/20″Rest 1 Min100 Double Unders
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have a capacity builder today, so getting your heart rate up will be important. Warm up with dynamic movements such as burpee broad jumps, box jumps, and skater jumps will help get your body ready to push. Once warm, start working on getting your dumbbell and barbell movements ready. Finish your warmup by prepping for the bounding we have with our jump ropes today.
Stimulus: Capacity Builder. Pushing paces with short amounts of rest and compounding fatigue.
Strategy: Today is all about fighting fatigue as we push hard on each movement with small amounts of rest. Fight for good movement quality and have a lot of intention in your rest.
- Cross Cross Single unders- If you have a heavier or more traditional jump rope, use it here. We want a rope that has a little more weight to it, so we can feel our turn in the rope. Imagine your hands are by your slides. When you go to cross, you are trying to replace each hand with the other one, bringing your hands to the same position on each side. Think tight turns and aggressive return.
- Bar facing Burpees- Stay low to the ground and try to turn in the air. A jump back and step up should be the most efficient.
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