WOD
Max double under in 10 min
Every time you stop, take a 150m run
It’s a great day to get better at double unders!
20 minute amrap:
Teams of 2: (one person is working, the other is resting)
-200m plate carry 45/35lbs (one partner carries, while other accompanies on run)
-50 pistols*
-50 alternating (one armed) db snatches (50/35lbs)
-50 calorie row
*scale for pistols is front rack lunges (75/55lbs)
Every minute on the minute (emom) for 30 minutes:
-45 seconds row for calories- rest the remainder of time
-30 seconds box overs (24/20in)- rest the remainder of time
-15 seconds hanging leg lift (strict toes to bar or hanging knee raises)- rest the remainder of time *
* The goal here is to eliminate swing. Feel free to use the stall bars to keep these strict.
Deadlift 10-5-3-1-1-1-3-5-10 reps
Take your time. Recover fully (Rest 90s to 3 min) between heavy sets.