April 30, 2020

video challenge

Warm up

3 rounds
With PVC
20 shoulder openers
10 ohs squats

PVC Fran

With a pvc pipe or broom
21-15-9
Thrusters
Pull ups

Strength
10 x 3 jump squats

This is going to have a slow controlled descent with a maximally explosive jump out of the bottom of the squat

WOD
4 RFT
30 air squats
30 sit ups
60 double unders

Scale double under to equal singles or equal plate hops

Cap is 10 minutes you will need to hustle to finish

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