160901

SKILL:

EMOM for 12min alternating between:

Freehand Handstand Hold (practice/hold for 20-30sec.)
Roll to Candlesticks x 10r (http://gymnasticswod.com/content/roll-candle-stick)
Rope Climbs 2-4 climbs (2r for legless, 2-3 for rope climb, 4r if laying on ground and pulling to standing)

WOD:

For Time:
Run 1 mile
200 Double Unders*

*Every time you break, perform 5 Burpee Box Jump Overs (24/20).

Ratio is 1:1 on this one.Β  Use the same standards for the 1 mile run as we did for Murph (around the block, back to the stop sign at the intersection and back to the PITT).

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