Warm-up
3 Rounds
10 Double Unders (Left Leg Only)
10 Double Unders (Right Leg Only)
10 Front Rack Lunge/Press
(Right Lunge, Press, Return. Left Lunge, Press, Return = 2 Reps)
Mobilize with Foam Roller and OH Anchor
Strength
1. Front Squat
5-4-3-2-1-1
(75-80-85-90-95-100%)
2. Push-Press
5-4-3-2-1-1
(75-80-85-90-95-100%)
WOD
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
-WOD credit- Crossfit.com