Friday, 8/16/2013

Warm up:  Choice

Strength:  In wod

WOD:  "THE RU-BAN"
               On the minute for 20 minutes:
               Odd Minutes (1,3,5,7,9,11,13,15,17,19)
               -3 Power Cleans 185#/105#
               -30 Double Unders
               Even Minutes (2,4,6,8,10,12,14,16,18,20)
               -3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
               -30 Double unders

              For every minute that double unders are not completed, count a penalty.
              After the 20 minutes do 5 burpees for every penalty.
              Cap penalties at 10
              Max # of burpees will be 50
             
              THERE IS NO SUB FOR DOUBLE UNDERS.  IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!

Post weight and # of penalties.