RUNNING WHAT?

skill

double unders

focus

upper body mobility

work

4RFT

400m running jump rope*

double unders x 50

UNLOADED

BLOOD, BLISTERS, SEXISM & PULL UPS

*why not combine these two movements and see what happens?  we did exactly this today during the Navy CFL course I am attending.  yes, it is possible.  yes, it takes accuracy, coordination, agility and balance.  take off on the run and for every stride, the jump rope must pass through one revolution.  no skipping, no hopping, no 'every other stride - a jump rope'...for every running stride, the rope must skip through one full revolution.  if you lack the coordination, don't stop running and trying.  if you're reading this and think this is retarded, but have never tried it, well - there you go...