WOD

WOD Monday 6/25/18

“Double Dip”

Complete as many rounds as possible in 15 mins of:
50 Double Unders
18 Assault Bike Calories
15 Dumbbell Hang Squat Cleans, 50/35 lbs

Warm up:
1 Minute Easy Bike
1 Minute Down Dog with Foot Pedal
:45 Seconds Medium Bike
:45 Seconds Active Spidermans
:30 Seconds Faster Bike
:30 Seconds Air Squats
followed by?
?Dumbbell Warmup?
(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Modifications-
Bike Modifications:
18/12 Calorie Assault Bike
18/12 Calorie Row
200 Meter Run

Jump Rope Modifications:
100 Single Unders
1 Minute Double Under Attempts
Cut to 30 Reps

Dumbbell Modifications:
Barbell Hang Squat Cleans (95/65)