Friday – 041114

Danielle, will WOD for cupcakes!

Danielle, will WOD for cupcakes!

Strength
Push Press
Find your 3 rep max.
You will find your 3RM, but you must get in 5 heavy sets of 3. Work your way up to 75% of your 1RM, each set after that counts as a “heavy” set.

Workout of the Day
With a 12 minute running clock:
8 minute AMRAP
25 KB Swings (53/35)
25 Air Squats
25 Push Ups
then in remaining 4 minutes,
Unbroken Double Under Ladder:
5 Unbroken DU
10 Unbroken DU
15 Unbroken DU….

For Rx, sets do not count until you have completed it unbroken then you can move on to the next set. If you can do double unders but with singles in between, you will be allowed to count your set as “unbroken” as long as you do not stop. This will be considered Rx-. Scores for Rx and Rx- are rounds+reps completed and highest unbroken set of DU. For those that DO NOT have double unders your workout will be:

12 Minute AMRAP
25 KB Swings
25 Air Squats
25 Push-Ups
50 Single Unders

Post your scores to the Whiteboard.

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