Candle Stick Carry 100ft Each arm
Overhead Carry 100ft Each arm
Handstand hold x20-30 sec
Front Rack Carry 100ft Each arm
Metcon 2 Prep:
2-3 Sets building in weight
Metcon (No Measure)
Odd- x45-60 Dubs
Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.
** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.
***Vary HSPU per need.
Strict = Strength and Practice
Kipping = Practice
***HSPU Scaling: ROM>Skill
Metcon (AMRAP – Reps)
*Quick transisions in the beginning with gradually growing rest periods
**Simple movements, pay attention to details
***Utilize a weight that will allow for unbroken reps through round 5-8
****Expect residual fatigue from previous WOD
*****Retain impeccable form.