WOD: Friday 250103

Smile, it’s Friday!

• Coaching Notes

We are tackling the PRVN Community Workout #1 today with a big focus on technical consistency on the jump rope as well as a steady flow and pace through the Single Arm Devils Press. A note that the goal here is to maintain as close to 10:00 minutes as possible here, almost making this an EMOM. This means that you need to really follow the Dumbbell to the floor and push the pace on the Devils Press while maintaining close to unbroken sets on the Double Unders throughout the entirety of the workout.

metcon: PRVN Community Throwdown Event #1

10 rounds for time of:

32 Double Unders

8 Alternating Dumbbell Devil Press, 50/35 lbs

Time Domain: 8:00-13:00

Time Cap: 15:00

Accessories:

Every 2:30 for 10 mins do:

5 Strict Ring Dips

10 Barbell Z Press, pick load

Weighted Hollow Hold, pick load, 15 secs