A) Skills
EMOM 9
M1: 40 sec single unders
M2: 40 sec double unders
M3: 4 clean and jerks
(build in load to wod weight each round)
B) 10 rounds for time
8 clean and jerks
10 bar facing burpees
*Rx: 43/30kg
*Intermediate: 30/20kg
*Beginner: 20/15kg
Score is time. 15 min cap
C) Core
30-20-10 reps for time of:
Hanging strict knees to elbows/chest
Hollow rocks
ENDURANCE
Tripple 3 Endurance benchmark
For time: (time cap: 45min)
Rx:
3000m Row
300 double unders
3 mile run
Intermediate:
2000m row
200 double unders
2 mile run
Beginner:
1000m Row
100 single unders
1 mile run
If weather is bad, sub run for 10/7/4km Bike erg. (rx/int/beg)