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April 10, 2017

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD 

5 Rounds for reps with one minute on each station

Row for Calories
Wall Ball Shots 20/14lb to 10/9′
Dumbbell Power Cleans 50/35lb
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting on the rower.  Choose a pace here that allows you to move right into the wall balls without much of a break.  If you participated in the Open, the dumbbell power clean will be familiar.  Only one head of the dumbbell needs to touch the ground at the bottom of each rep, you may find you need to bend your knees a bit more than you would with a barbell power clean to do this.  Just like with a barbell power clean keep a flat back and upright chest in the bottom position and make sure to drop under the dumbbells into a partial squat to catch each clean before standing up to complete the rep.

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