Athletes,

Oh look, more double unders!  I know you love them!  Todays WOD is going to test you!

Today is eccentric training. Eccentric training is great because it allows us to lift/load 30-40 percent more weight than our ‘concentric’ or contracting counterpart. An example of this would jumping to the top part of a pullup and lowering with a 3 count. This taxes your muscles incredibly and because of this requires long rest time.

A. Warmup

B. Progressive Model
Pullups

C. SWOD
Eccentric Ring Dips/bar dips/weighted box dips

D. WOD
Chipper
500 Meter Row
400 Meter Run
300 Double Unders
200 Airsquats
100 Situps