Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

Quad Stretch 30’

Walking Kicks 30’

Inchworm 30’

Side Lunge 30’ and back

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Troy CrossFit.  Final take on High Bar Back Squats this cycle before we re-test our 5X5.  So, just like yesterday’s Clean Pulls, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If you hit a new 1RM, awesome.  If not, then aim for something that is heavy enough to really push you. Keep that tight torso!  Remember, these will improve your receive position in both the clean and snatch.

WOD:

For Time:

60/45 Cal Assault Bike

200 Double Unders

800M Run

 

*Break up any way you want

 

**16 Min time cap

Pic courtesy of B-Plans Blog.  Love seeing how people decide to break up WODs like this one.  There is no specific rounds, reps, or order you have to do, as long as you finish the prescribed work in the prescribed time.  Figure out your best plan, and go for it!

 

Scaling Options:

Double unders -> 2X Single Unders

Run -> 1K Row

Cool Down:

Couch Stretch – 2 Min per side

 

Calf Stretch – 1 Min per side