THE MOBILITY
THE WARM-UP
THE STRENGTH
3:00 Loop - Record your heaviest set of 2
Active Rest=
Rounds 1 & 2 Barbell SDLHP and Toe Walks
Rounds 3 & 4 High Knees and 4 Point Wrist Mobility
Rounds 5 & 6 Sumo Deadlift High Pull and DU/SU
THE METCON
As Many Double Unders As Possible (16 Rounds)
Even: Double Unders
The Details:
-The coach will start the clock at 0:00, but the first round will not begin until the clock strikes 1:00
-Minute 1 (odd) you will do 12 SDLHP and rest the remainder of the minute. This should take you roughly :30-:40
-Minute 2 (even) you will do 60 Double Unders then rest the remainder of the minute. This should take you :45 or less
-There are 2 scorable rounds for this WOD. At the 8:00 mark and at the 16:00 mark you will record max DU complete. The 60 prescribed will also count toward your score for those 2 rounds.
-In order to claim an Rx score, you must be able to complete all 60 DU within the minute for all rounds. If you fall short, no big deal, just record P+ etc
-60 DU will be tough, only attempt if you are good at DU
Finisher:
Bodyweight Single Leg RDL (NO WEIGHT)
5x20
