WOD:
In 12 minutes complete:
100 Double-Unders
AMRAP of:
5 Push Jerks 175/120#
Run 200m
When the 12 minute clock starts the double unders must be completed before moving on to the AMRAP. The TOTAL TIME of the entire WOD is 12 minutes. If you do not complete the 100 double unders in the 12 minutes your score is ZERO. Racks may not be used for the push jerks.
SCALES:
Gold
75 Double Unders
AMRAP of:
5 Push Jerks 155/105
Run 200m
Silver
50 Double Unders (or DU attempts)
AMRAP of:
5 Push Jerks 135/95
Run 200m
Bronze
100 Single Unders
AMRAP of:
5 Push Jerks 95/65
Run 200m
WARMUP:
Dynamic Warmup
MOBILITY OR SKILL WORK:
Skill Work
V Up Progressions and Double Unders
Strength, Balance, Explosiveness = V Up Progressions