9 / 23 / 2014

Pre WOD
General warmup. Overhead and Lat MOBs for HSPU positioning and some calf work for the skill portion of today.

Skill (5 min)
Work on double unders or triple unders

6 Rounds
6 – 1 HSPU
25 Medball Slams

We’re starting out with a quick skill session with the speed ropes. If you have double unders, play around with triple unders as KnightsPTR HQ has been known to throw them into workouts of late. It won’t be long before they end up in the Open. If you still scale to singles in workouts now is a good opportunity to just work on as many double unders as you can in the five minutes.

The WOD consists of decending reps of HSPU’s (strict or kipping is fine) and the always fun Medball Slams. Focus on a tight core throughout the entire workout, especially when the shoulders start to burn.

Post WOD
Roll quads, calves and lats.

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