Tuesday, November 27th, 2012

Challenge: Row 2k (try to get on the leaderboard, you'll have time to rest before the WOD.)

Rest 7 minutes

WOD: “Five and Fifty for Fifteen”

15 Minute AMRAP

5 SDHP (135/95) 50 Double Unders 5 Thrusters (135/95) 50 Double Unders

(Scoring: Getting through the SDHP and DUs is one round and getting through the Thrusters and DUs is round two, then back to SDHP and DUs for round three, and so on.) Tips: Strong hips is going to make all the difference in the world on this WOD.
Aim for 10+ rounds of good reps

CrossFit Cue of the Day:

In the thruster: "Jump hard!" (What to focus on during the squat portion of a thruster.) --Lance Cantu, CrossFit Level 1 Seminar Staff

REC: 100 Russian Twists with wall ball (20/14)

I'm pretty excited to see how this one works out. If you aren't sure how to scale properly, ask a coach. Get after it! Post results and thoughts about the WOD to comments.