Warmup
Back squats
Build to a heavy 10 reps
3 sets of 5-6 reps then hit your 10 reps in 2 sets
Wod - 16:00 cap
"Downfall"
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24"/20")
40 Double Dumbbell Push Jerks 50 / 35 lb's
MODIFICATIONS 100 DOUBLE UNDERS
- Reduce Reps
- 2:00 Time Cap
- 150 Single Unders
80/60 CALORIE ECHO BIKE
- Reduce Calories
- 80/60 Cal Assault Bike, Air Run, or Ski
- 100/80 Cal Bike Erg or Row
- 80 x 10m Shuttle Runs
- 60 Burpees
BOX JUMP OVERS
- Reduce Box Height
- Reduce Reps
- Box Step-Overs
- Broad Jumps
DUMBBELL PUSH JERKS
- Reduce Reps
- Reduce Loading
- Double Dumbbell Push Presses
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