The CrossFit Alloy WOD for 2/13/2014:
Double Unders and controlling double under speed.
4 Rounds for Time:
1 Stair Climb to Second Floor w/ Medball (20/14)
15 Box Jumps (24/20)
15 Ring Dips
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The skill work today is dedicated to double unders. If you are already proficient at double unders, then practice controlling your rope speed by speeding up and slowing down your pace.