1.) Every 3 min for 4 rounds, with :15 sec reset time:
400m Run, then Max Effort Double Unders
-Keep running total of Double Unders
Set clock for 4 rounds of 3:00/:15
2.) 21-15-9-6-3
Wallballs 20/14
Hang Power Clean 95/65lb
*3.) 3 Rounds
20 Sledgehammer Hits
10 Alt. Dumbbell Snatch 70/55lb
400m Run, then Max Effort Double Unders
-Keep running total of Double Unders
Set clock for 4 rounds of 3:00/:15
2.) 21-15-9-6-3
Wallballs 20/14
Hang Power Clean 95/65lb
*3.) 3 Rounds
20 Sledgehammer Hits
10 Alt. Dumbbell Snatch 70/55lb
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Laura VanderKelen
4:15
225 DUs total; sledge swings & db snatch 8:20; 4 rds 20 ghds 2 rope climbs 7:54
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Pauly VanderKelen
With a 25# Wallball: 4:23 UB
1.) 331 DUs (100,75,70,86) / *3.) complete in 4:20 / Community WOD: 4 rounds of 20 GHD sit-ups and 2 Rope Climbs complete in 6:03.
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