T2B WORK &...

A) Skill:

Toes to Bar:
1 x Max UB Reps

Intermediate:
- 2 x 10-15. Rest 90s
- If you can string together a few reps, but still not consistent

Beginners:
1 x 60s Max Abmat Sit-ups

B) WOD:

For time: (30:00 Cap)

Row 2K/1,600 Meters*
100 Double Unders (S= 50 DU Attempts, 100 Single Unders)
100 Air Squats

Row 1K/800 Meters*
75 Double Unders (S = 50 DU Attempts, 75 Single Unders)
100 Sit-ups

Row 500/400 Meters*
50 Double Unders (S = 50 DU Attempts, 50 Single Unders)
100/75 Push-ups (S = Box Push-ups)

*Alternate Option:
Run 1 Mile, 800 Meters & 400 Meters

C) Back + Hamstrings:

2 Sets of:

100-150 Banded Pull-aparts
100-150 Banded Leg Curls