Will
Warmup
5:00 Minutes
36 Single Unders or Jumping Jacks
4 Inch Worms
8 Air Squats
WOD
3 Rounds of
12 Alt. Chair step ups (total)/12 Double DB Deadlifts (50lbs/35lbs)
9 Jumping Air Squats/9 Double DB Hang Power Cleans (50lbs/35lbs)
6 Hand Release Pushups/ 6 Double DB Shoulder to Overhead (50lbs/35lbs)
50 Line Hops/50 Jumping Jacks/50 Double Unders
*REST 3:00 Minutes*
For Time, 1 Round of:
36 Alt. Chair step ups/ 36 Double DB Deadlifts (50lbs/35lbs)
27 Jumping Air Squats/ 27 Double DB Hang Power Cleans (50lbs/35lbs)
18 Hand Release Pushups/ 18 Double DB Shoulder to Overhead (50lbs/35lbs)
150 Line Hops/150 Jumping Jacks/150 Double Unders
ACCESSORY WORK
3 Sets
5 Turkish Getups (each side)
10 Cat Cow Exercises
:30 Wall Sit Holds
BONUS STRETCHING
2:00 Minutes Couch Stretch (each side)
Post scores to comments
CrossFit Division 
interval run this morning with Carol!
2 x 20lbs and double unders
First Set: 5:40
Second Set: 6:13
Total Time: 14: 53
Jumping jacks and weight work with 95# on the bar
7:17
10:37
Of all things, the hang cleans were what did me in – had to break those up so much more than anything else in the second part heh.
15 lb BD first half in 5:42 and second half in 8:16
I did line hops, ordered a skipping rope which will hopefully be here by the end of the week
Oops, second half was actually in 7:16
Subbed in 12cal Bike ERG (rather then DU’s).
P1: 6:04
P2: 5:54
Total Time: 14:58
(@35lb DB’s)
Bittersweet WOD
Finally able to get both 30#’s overhead. Check
But.. reduced the DU’s in half again. Uncheck.
Round 1 – 7:36
Round 2 – Really unsure either 8:59 or 9:59
Lol oxygen was limited by that point.
used 15#s for all. cut down the line hops to 30 per set & 90 in round 2.
Round 1: 5:47
Round 2: 6:12