Nov 28, 2018

 

a) WARM UP:

2 Rounds

  • 5 Pushups
  • 10 Mountain Climbers
  • 20 Single Unders
  • :30s plank
b)STRENGTH/SKILL:

Every Minute For 8 Minutes

  • 7 Ring Dips
  • 1 Rope Climb

(scale: dips between boxes, 3 ring rows)

c) WOD PREP:

  • Double Unders- 20 Double unders
  • Wallballs : 10 Wallballs

WOD:

  • 150 Double Unders
  • 100 Wallballs (20/14–>10/9’)
  • 150 Double Unders

(Performance: 250 singles instead of DU

Rx: as written

Rx+: buy-in and cash-out the wod with 15m handstand walk)

d) Extra:

4 Sets

Posted in WOD