12/06/17 D.U./F.S.

IMG_8948

Warm Up:

Bike “fast/slow” every 10 seconds x 2:00
PVC Around the world x 6ea
PVC Pass Through x 8
PVC Good Morning x 10

3 sets of:
25 Single Unders
8 Light Double DB Snatch
6 PVC OHS
4 V-ups

Skill, Strength, or Mobility:

Alternating Tabata x 10 rounds: (5ea)
1) Bear Hug Sandbag Hold
2) Front Leaning Rest Plank Hold

WOD:

*Note: There is a “finisher” today.. see below

Performance:
100 Double Unders
9 Front Squats (no rack) (225/155)
75 Double Unders
7 Front Squats
50 Double Unders
5 Front Squas
25 Double Unders
3 Front Squats

Fitness:
50-40-30-20
Double Unders
9-7-5-3
Front Squats (185/125)

L2: Create your own scaled rep scheme / (165/110)
L3: Create your own hybrid SU+DU scheme / (145/95)
L4: Single Unders (100 and down) (125/85)

FINISHER:
In as few sets as possible:
50 Russian Kettlebell swings. You pick weight.