11.26.13
CFE:
MOB
DYNWU
3 by 2400m
90s Rest
CF:
MOB
A.
Back Squat
1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%
Front Squat
1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 80%
B.
Deficit DL
3Â by 3 @ 70%
C.
For Time: 15M CAP
100 Dbl Unders
20 DL (255/185)
10 HSPU
18 DL (255/185)
8 HSPU
16 DL (255/185)
6 HSPU
14 DL (255/185)
4 HSPU
12 DL (255/185)
2 HSPU
50 Dbl Unders
* If you do not finish WOD in alloted time Score your Total Reps Completed. If you do not have your Dbl Unders yet then please just do Regular Speed Rope for the Sake of Time and WOD Completion. 400 Regular Rope is Equivalent to 100 DUs and 200 is 50.