Skill: 15 min Double under practice
OR
Those that have double unders - Mini Flight Simulator for time
10-20- 30-40- 50-40- 30-20- 10
(All rounds must be unbroken or you have to start over. Time cap is 15 min)
WOD: Teams of Two 1:1
5 RFT
150ft Farmer’s Carry* AHAP (each 75ft is 1 rep)
12 pistols (subs: plate under heel, banded, off box, to a box/bench or 12 air squats)
8 ring dips (Regular subs)
20 min time cap
*20 sec plank hold penalty for both partners to be done post wod every time weight is put down during carry
Reps are not to be split
Score: Pass/Fail or Flight simulator time/total team rounds and reps
Today we say "see you soon" to Amanda as she heads to New Orleans for school! We wish you the best of luck!!
OR
Those that have double unders - Mini Flight Simulator for time
10-20- 30-40- 50-40- 30-20- 10
(All rounds must be unbroken or you have to start over. Time cap is 15 min)
WOD: Teams of Two 1:1
5 RFT
150ft Farmer’s Carry* AHAP (each 75ft is 1 rep)
12 pistols (subs: plate under heel, banded, off box, to a box/bench or 12 air squats)
8 ring dips (Regular subs)
20 min time cap
*20 sec plank hold penalty for both partners to be done post wod every time weight is put down during carry
Reps are not to be split
Score: Pass/Fail or Flight simulator time/total team rounds and reps
Today we say "see you soon" to Amanda as she heads to New Orleans for school! We wish you the best of luck!!
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