Skill

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

WOD

AMRAP in 20 Minutes

400M Run
50 Sit-up
10 Burpee pull-ups

Workout notes

If you were able to participate yesterday you know we were challenged with a short workout with three lifting movement.  Today’s workout comes in on the other end of the spectrum.  We have a twenty minute workout with three complimentary bodyweight movements and not a barbell in sight.  The run and large set of sit-ups will take up most of your time but the most challenging part of the workout is probably going to be the burpee pull-ups.  In the burpee pull-up you start the rep like any other burpee but finish with your chin over the bar at the top of a pull-up.  Ideally you are passing through some portion of a strict pull-up by jumping as high as possible and catching the pull-up bar with your arms slightly bent.  There’s no requirement for passing through a hanging position so scale by finding a pull-up bar that is outside of your reach or stacking a couple of plates to jump off of.  If you are using plates to raise the floor, remember that you shouldn’t be kipping to get those pull-ups.  Jump straight up and down so you land right where you took off from.