Warm Up:
Dynamics
Focus on ankle achilles calf
3 mins accum hang time
Skill work:
Double Unders
If you have your double unders, focus on perfect form; long body shoulders back, no piking or excessive knee bending in the jump, good forearm positioning
If you have perfect du form, work on triples
WOD:
4 x 800 m run
2:30 min rest btwn runs
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