Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets of max reps @ 80%
Conditioning
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds
WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.
