6.11.18
Taktu 8. desember frá #party

WOD
Triple Double (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches 35/25
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches 45/30
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches 55/35
4 Burpee Box Jump Overs 60/50

### Double Unders Substitutions
* Reduce Reps 75 or 50
* 150 Single Unders
* 1:30 Double Under Practice

FIT

WOD WARM UP
## :30 Seconds
Push-up to Down Dog
Active Samson
PVC Pass Throughs

Easy Single Unders
Active Spidermans
PVC Pass Throughs

Higher Single Unders
Slow Air Squat
PVC Pass Throughs

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## Child’s Pose on Box – 1 Minute
## Box Supported Ankle Stretch – :45 Seconds

### Movement Prep
3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
– – – – – – – – – – – – – – – –
3 Small Box Jumps
3 Workout Height Box Jumps
– – – – – – – – – – – – – – – –
3 Burpees
– – – – – – – – – – – – – – – –
3 Burpee Box Jump Overs

### Movement Prep
15 Seconds Bounds in Place (No Rope)
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Under Practice

### Movement Prep
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Hang High Pulls
3 Snatch Drops
– – – – – – – – – – – – – – – – – –
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
– – – – – – – – – – – – – – – – – –
Build to All Three Barbell Weights

## 1 Round (With Opening Weight)
10 Double Unders
3 Power Snatches
3 Burpee Box Jump Overs

CategoryWOD