16 September 2015 – Double Ups

Warmup
200 single skips
100 double unders

Strength
Bench Press
1×5 60% (40kg)
1×3 70% (45kg)
1×2 80% (50kg)
1×2 90% (55kg)
1×1 100% (60kg)
1×1 105% (70kg)

Skill
L-Pull-up

WOD
100 Double unders
25 Pull-ups
25 Wallballs
600m Run
– Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
400m Run
– Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
200m Run
Level 2- 50-30-20 Dubs,
Level 1- Singles x 2
ADV- C2B Pull-ups

Time: 25:51 (Rx)(Rested 2 minutes between rounds)

My rope broke on the last set of double unders so I did 50 single skips with the heavy rope. Running felt alot better, those 400s on the weekend have helped loads!

Core cash out
10-8-6-4-2
Barbell Rollouts
Windshield Wipers w/ Barbell

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