Lunges & Dips Over the Top- CompetitorWOD

Nov 6th, 2017

Category: Competitor

Lunges & Dips Over the Top- CompetitorWOD

Tim – Get Some

Warm-up
Quick Dynamic Hamstring opening THEN
200m Shuttle Runs

Mobility
Calves and Hamstrings

WOD
For Time:
30 Clean and Jerks (155,105)
300 Double Unders

Every 4 minutes Run 1 loop (535m), starting at 3-2-1 go!
0:00
4:00
8:00
12:00
……..

Break up the Reps however you would like. Go in with a plan!

ADV- 185,125

*Coaches note* Athlete’s will only have 90s – 120s to chip away at the C&Js and double unders each time before you have to run again. Ideally this workout should take between 20-25 mins. Plan accordingly and pick a ratio where you are moving as much as possible during that time. There is a 35 minute time cap.

Extra Work
EMOM14
Odd- 25 ft Front Rack Lunge
Even- 10/7 Kipping Ring Dips