Saturday
Teams of 3
9 rounds relay style
10 DB Box Stepovers + 15 HR Pushups
Run 800m
9 rounds relay style
10 2DB Ground to Overhead + 10 burpee box facing jump overs
Run 800m
Max Effort Rope Climbs until 35:00
Buyout
2 minutes Max Effort
Double Unders
What Your Reps Mean
0-50 Need LOTS of work. Should practice double unders 4-5 times per week
5 -100 Not Bad. Need to work on efficiency and/or endurance 3x per week.
101-150 Solid. Still room to improve efficiency and endurance 2x per week.
151-200 Good! One extra day of practice will help!
200+ Excellent! Keep doing what you’re doing!