For those of you still working on your double unders, here's a video we've posted previously that may help your progress.  Get those ropes ready for Friday - sorry folks, those double under workouts just won't go away, no matter how hard some of you wish they would!

WOD for 06-09-17:

Pause Front Squat:

3-3-3-3-3

(Week 4)

 

The pause is a full 3 seconds at the bottom, with no "bounce" following the pause. This is all about posture, balance, and upright position - so prioritize those three things over loading (no, you don't have to add to last week's load).  Use a rack for these sets.

   

-then-

 

Against a 9-Minute Clock:

BUY-IN: 500m Run OR Row

... then, in the remaining time, AMRAP of...

9 Hang Squat Cleans @ 115/80 lbs

45 Double Unders