Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes: For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest every round.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest then do so rather if you feel you are capable.  It is recommended to also keep track of your split times for each 400M.  Each 400m run should be strong effort but you want to run at a pace you can hold for several rounds so don’t perform an all out sprint during the first few rounds.