10.14.14
Warm-up
3 R.N.F.T.
20 Double Unders
10 MTN Climbers
5 DL @ a very easy weight
Mobility
Hamstring/IT Band
Strength/Skill
Deadlift 5×3 @ 80-90%
METCON
12 Minute AMRAP
RX Men:
30 Double Unders
15 Wall Ball 20lb. to a 10 foot target
10 Deadlift 185 lb.
RX Women:
30 Double Unders
15 Wall Ball 14lb. to a 9 foot target
10 Deadlift 135 lb.
Scaled & Masters:
30 Double Unders or 90 Single Jump Rope
15 Wall Ball 14/10 lb. to a 9 foot target
10 Deadlift 135/95
Notes:
Double Unders: the rope passes under the feet twice before each jump. Only successful jumps are counted.
Singles: Masters and scaled competitors may choose to do singles if unable to do double unders. Competitors must start and end with the same movement, either double under or singles.
Scoring: Score is total reps if you do the WOD with double unders. If you do the WOD with SINGLES you will need to make the 3 to 1 conversion. Example; if you complete 46 singles on your last round compute 46/3 =15.3. No rounding, so you would use 15 reps.