WU: 4min SU/Du’s
Flex/ext wrist ankles at 2min mark then DU’s
2 rounds of 10 r/l straight leg swings, sumo squats, wipers, hugs, and 3 inch worms to cobra
Strength Dead Lift
De Load week as warm up then load for WOD
4×5 40%, 40%, 50%, 60%…
Pre WOD 2 slow rounds of
5 DL, 5 WB and 15 Du’s
Rest 2 min then GO!!!!!!!
WOD 12 Minute AMRAP
10 Deadlift RX 185/135
15 Wall Ball 20/14
30 Double Unders
Scaled & Masters:
10 Deadlift 135/95
15 Wall Ball 14/10 lb. to a 9 foot target
30 Double Unders or 90 Single Jump Rope
Only successful jumps are counted.Singles: You may choose to do singles if you’re unable to do double unders. You will need to start and end with the same movement, either double under or singles.
Scoring: Score is total reps if you do the WOD with double unders. If you do the WOD with SINGLES you will need to make the 3 to 1 conversion. Example; if you complete 46 singles on your last round compute 46/3 =15.3. No rounding, so you would use 15 reps.