Tuesday, May 13th 2014---- bring your ropes!

Warm Up
10 Pass thrus
10 PVC Good mornings
10 Sit ups
20 Double unders
Down / Back
- Butt kickers
- High knees
- Frankenstein walk


WOD
Run 400m
100 double unders
50 deadlifts (135/95)
35 HSPU
100 double unders
50 situps
35 shoulder to overhead (135/95)
100 double unders
Run 400m

Beginners WOD
Run 400m
35 double unders
25 deadlifts
15 press
35 double unders
25 knees to elbows
15 shoulder to overhead
35 double unders
Run 400m

HSPU with Chris Spealler 
Double Unders 

Monday May 13th

The Wods will not be posted this week. Only pictures of motivation and MAYBE hints, we will see how the week goes. 

GOOD LUCK

Warm up:

15x wall balls

15x inch worms (baby elephants)

15x box jumps

15x burpees

20x walking lunges with plate overhead 45/25

50x double unders if you can't do double unders you will do Lateral jumps. 

WOD:

Don't be that Guy. 

Deadlift   5-3-3-2-1

Rest 5-10 mins

4 RFT:

10 x Deadlift Rx:225/185 B:185/135 C:155/115

50 x Double Unders (sub is 3/1)

Skill is Double Unders

Warm Up:

400m run/500m row

10 x Box Jumps 

10 x Wall Balls 

30 x Double Unders

10 x OHS w/PVC

10 x Pass Throughs

Spiderman to Squat

Sampson Stretch

Video on Double Unders:

The Deadlift: