Warm-up
7 Strict Toes to Bar
30 Double Unders
7 Strict T2B
20 Air Squats
7 Strict T2B
30 Double Unders
-Adductor and Abductor rolling. I minute/muscle (4 Minutes total)
-1 Minute quad stretch each side
Strength
5 Rounds
5 Back Squats
Rest 1 Minute
1 Front Squat
Rest 90 Seconds
Warm-up to find an appropriate starting weight. The weight must remin the same for the back Squats and the front squats. You can only increase by 5lbs total each set or complete straight sets. Specify when reporting scores
WOD
For Time:
25 Thrusters (135,95)
50 Toes to Bar
25 Thrusters
-Every Minute on the Minute complete 20 Double Unders
Open – (115,80)
If you need to take a minute off you can. If you complete the double unders then rest, there is no penalty. If you take a full minute off without double unders there is a 5 burpee penalty for every round missed and that must be added to your total time.