Strength
5×2 Tempo Back Squat
* 7 seconds down…3 second pause at bottom. Work to a heavy set of 2 reps.
WOD
“After Party”
For Time:
1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats (50/35#)
After Each Round: 30 Double Unders (45 Singles)
* Post time to the whiteboard.
Accessory Work
1. Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups
WOD 16:30. 30# DBs, Rx DUs.
Then
2. Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster
Completed all rounds. with the 30#DBs.
Also 1 mi row (7:10) in warmup.
That makes 500 double unders! Yeah!
That’s a lot of double unders!!
The squat clean thruster workout was Monday’s accessory work.