WEDNESDAY

Great job on 2rds of torture yesterday (or today if you’re reading this now.) For those of you who cherry picked … shame on you. There was a 30 minute time cap! And there was a choice of a level 1 workout!! You should have at least attempted to work for 30 minutes to see how far you can get in the workout. 

Today we are doing a lot of double unders. If you are still doing singles and have been doing CrossFit for over 6 months, it’s time to get a decent rope of your own and actually practice. That’s the only way you’re going to get them. 

I know your legs, arms and shoulders are going to be sore after yesterday’s wod, but get in here and get it done. I couldn’t program a wod that doesn’t involve your legs, arms and shoulders, unless you want to just stretch and foam roll for time. That being sad, don’t forget to stretch and foam roll before and after class.

STRENGTH:

hang cleans

5 x 2

CrossFit WOD:

10 squat cleans, 100 double unders

8 squat cleans, 80 double unders

6 squat cleans, 60 double unders

4 squat cleans, 40 double unders

2 squat cleans, 20 double unders

RX 135#/95#

RX+ 155#/115#

Singles are 2:1