WOD – 130922

General Warm-up:

400m Run

Group Mobility


3 X 5 Bench Press

Note: Perform 3 heavy sets of 5, warm-up sets do not count. This should be more than you did last time, even if only by a few pounds.


For time:
50 Double Unders
5 Shuttle Sprints
40 Double Unders
4 SHuttle Sprints
30 Double Unders
3 Shuttle Sprints
20 Double Unders
2 Shuttle Srints
10 Double Unders
1 Shuttle Sprint

* a shuttle sprint consists of a 5m out & back, a 10m out & back, and a 15m out & back.
**compare your score to 120921

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