Announcement: Warm-up quickly and get ready for the WOD brief at 0535 with a start time of NLT 0540.
Equipment required: bring your jump rope and reflective belt!
Warm-up and instruction: Work on those double-unders!!!
Today is a blast from the past! See how much you've improved!
100 x double-unders (3:1 single-under sub or 1:1 tuck jumps)
Run 1 mile (Koscuiko's Monument and back)
Ride 5km (3.2 miles) - pick a bike you like, set the resistance to what you want, and then ride!
Run 1 mile
100 x double-unders
Compare to: 16 DEC 2011
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