Got double unders? This WOD could be your breakthrough WOD!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Barbell shoulder smash (Int. Rotation) 2min/side
2. 3 rounds with empty bar of: 3 clean deadlifts, 3 clean pulls, 3 clean high pulls, 3 muscle cleans, 3 power cleans
3. Power cleans
Muscle or power cleans as appropriate. Six sets to work your way up to your heaviest triple of the day.
- 5 Thrusters
- With time remaining in minute, max double-unders
Score is total double-unders.
LIII: thrusters @ 155/108lbs
LII: thrusters @ 115/83lbs or as appropriate (if you know your 1RM, use 60%)
LI: 6 x 5 thrusters not for time, one minute double-under practice after each set.
5. Cash Out:
3 rnds NFT:
- bicep curls x 10 @ 2121 (both arms at the same time )
- glute bridges x7 @2121