Strength
a) Bench Press (specialty bar) – 5×5 @ 75-80%
b) One Leg RDL – 5×6 (each leg)
—Superset a/b every 3 minutes. Use KB or DB for the RDL’s. You may rest your back foot on 2 plates for balance if necessary.
Conditioning
3 Min AMRAP x 5 Rounds
25/20 Cal Row
10 Push Jerks 165/110# (RX+ = 185/125#)
***Max Double Unders in Remaining Time. Score = Total DU
WOD Notes: Goal is to have 45-60 sec (250+ DU total) to get as many double unders each round. You may do singles, but you will never learn how to do DU if you don’t try, so it’s your choice. DU sub = max versa climber feet. There is no rest in between the 3 min amraps. PJ = 65%
Assistance
a) DB Reverse Flies – 4×18
b) GHD Sit-ups – 10×12 (rest 30 sec between)