Spend 10 minutes working on your double unders. Try to do as many unbroken as possible. This is an important skill for Cross-Fit workouts and there is no real substitute for the movement.
Strength
Bench Press - Using last weeks 90% one rep max, increase reps by two, use a spotter.
5-5-5-5-5
WOD
4 Rounds
- 15 Wall Balls
- 200 meter run
- 15 Pull-ups
Rest 3 minutes between each round
Each round should be an all out sprint, use the rest time to catch your breath.
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