For those that are practicing 12.4 prior to getting validated, do not under estimate the double-unders. Many of you can do 100 unbroken double-unders at the drop of a hat, however, “Karen” has a way of destroying your bounce and turning your technique to crap. Practice staying organized in the trunk an bounce higher than you think you should.

Workout of the Day:

“Alternating Kip”
5 Cleans(m-135lbs/f-95lbs)
5 Pull-Ups
5 Toes to Bar(Rx version is alternating 1 pull-up with 1 toes to bar)
100m Run
As many rounds as possible in 15 minutes