Throwback to when I was schooling peeps on mastering the jump rope…

::Skills | Warm-up::
Single and double under practice

Three sets:
A1. Top of ring holds (support) x 10-15 seconds
A2. Bottom of ring holds x 10-15 seconds

B. Kipping dip (practice)

::WOD::
21-15-9 Reps for time of:
Box jumps, 24″/20″
Deadlifts, 225#/155#
Burpees

Daily Whiteboard

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