Coaches will go over the double under challenge and sheets will be on the desk to fill out. This is a great way to learn you doubles if you don’t have them or to practice stringing many doubles together if you do have them.

Warm-Up
5/5 World’s Greatest Stretch
:30/:30 Couch Stretch
-then-
For Quality:
9:00 EMOM
Minute 1 – :45 Machine, Building Effort
Minute 2 – 5 Inchworm Push-Ups + 8-10 Banded Face Pulls
Minute 3 – 12 Cossack Squats

Strength
Front Squat
Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+

The + here means that we are looking for these reps to be done at above the prescribed percentage. However when looking at the sets, if the next set is meant to be 80% and the prescribed percentage looks like 75%+ we are looking for the % to be between 75-80%

Wod

“Hope and Prayer”
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: 20/14lb, 9/6kg
Burpees to Target: Out of Reach

Time Cap: 15:00

L2 and master 20-40-20-40-20

L1: 15-30-15-30-15, WB: 14/10lb, 6/4kg