Tuesday, 1/19/2016

Warm up:  Row 400m

Strength:  Front Squat 5x3

WOD:
Part A:  2 rounds max effort:
              -Row 1 minute
               Rest 1 minute

Part B:  3 rounds for time:
              -25 Wall Balls Unbroken 30# / 20#
              -40 Double Unders Unbroken

               RX for Part B is total time without any breaks.
               If you break a set, you start back over at 0 reps.  Meaning if you get 30 double unders and break, then you start back at 0 double unders.

               If you cannot do double unders unbroken, then count a penalty for each broken round.  Penalty is 10 burpees.  So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.

Post Front Squat weight, and times for Part A and Part B with penalties if any.