PVCF athlete, Laura Hutchinson Christoph leaps lightning fast with her double unders! 



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EOMOM 8: even:10 cossack squats (add light kb if possible) odd: 10 Ring Rows or elevated ring rows

2. ”Sweat Factory” For time:

500m Row 20 Wallball 100 Double-unders 500m row 30 Wallball 80 Double-unders 500m Row 40 Wallball 60 Double-unders 500m Row 50 Wallball 40 Double-unders

(22 min cutoff)

LIII: 30/20 wallball LII:20/14 wallball. Practice double-unders for 2:00, 1:30, 1:00, :30 respectively. LI: 3 Rnds of: 500m Row 20 Wallball 2 min double under practice

3. Cash-out:

EOMOM 8 Even: 30m 1-arm Farmers Carry Right Odd: 30m 1-arm Farmers Carry Left Have fun!