Monday 12-2-13

Posted | 11 comments

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Warm Up

Coach’s Choice

SKILL

Double Under

WOD

Rx’d
In teams of two, for time:
100x Pull-up*
150x Wall Ball** @ 20/14-lbs., 10-foot target
200x Double Under***

*Each athlete must perform at least 25 pull-ups, and only one athlete may work at a time.
**Athletes must rotate every 10 wall ball shots, and only one athlete may work at a time. Any time a medicine ball touches the floor (until 150 repetitions are completed), 10 penalty burpees must be performed by each athlete on the spot. Athletes may not rest the medicine ball on or against a wall, a rack, etc.
***Each athlete must perform at least 25 double unders, and only one athlete may work at a time.

Scaled
In teams of two, for time:
100x Jumping Pull-up*
150x Squat** @ 15-lbs.
400x Single Under***

*Athletes must rotate every 10 jumping pull-ups, and only one athlete may work at a time.
**Athletes must rotate every 10 squats, and only one athlete may work at a time. The non-working athlete must hold his or her weight overhead, and any time it drops below his or her head (until 150 repetitions are completed), 10 penalty burpees must be performed by each athlete on the spot. Athletes may not rest their weights on their heads.
***Athletes must rotate every 40 single unders, and only one athlete may work at a time.

After Bash

Recover

Travel WOD

For time:
50x Pull (i.e., Rows, Pull-downs, Pull-ups, etc.)
100x Squat
150x Tuck Jump

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