Skill

Tabata Single Unders
Rest 2 Minutes
Tabata Double Unders

Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  Start with single unders and work on sustaining your effort for each interval. After you finish the first Tabata, rest 2 minutes and start another committing to double unders.  If you are brand new to double unders you might use this time to attempt 1 or 2 reps every round.  The work/rest format is a great opportunity to work on hard skills or strength with a slightly lower level of intensity. If you are absolutely positive you would go unbroken on every round, scale up and use this time to practice double unders first and then triple unders in the second round.

WOD

AMRAP in 20 Minutes
400M Run (out the door and to the Sudwerk sign)
21 Kettlebell Swings 32/24 kg
7 Strict Pull-Ups

Workout notes: This workout is formatted similar to the famous CrossFit benchmark “Helen” but we’re attempting a couple different things. We start with the monostructural run and then notice that the “RX” weight is a slightly heavier than what you see in Helen.  Use this opportunity to attempt a slightly heavier kettlebell if you feel that you are ready. Remember you can always scale by performing “Russian” style swings which go to eye level.  Strict pull-ups bring are much less aerobic than kipping pull-ups and they require a good deal of strength to maintain.  Most of us will slow down a bit at that point so remember to push the runs!