September 23, 2015



Nothing like a good, long WOD of Double Unders to "whip" you into shape!!! Do any of these categories fit you after today:

- Stuck on single Unders and can't make the move to DUs?
- Can do a few DUs but have trouble stringing them together?
- Can do several but you pay for it throughout the entire WOD with exhausted arms and legs?

Join RX Smart Gear at the box on Oct 24th from 1-4 to solve your DU dilemmas! We have very few spots, so sign up quick!

NEXT WEEK IS TEST WEEK!!!!  We will be testing Benchmark WODs and the week after we will be testing 1 RMs.


3 Rounds

5 Inch Worms

5 Yoga Push-ups

Bear Crawl

5 Scorpions

25 Jumping Jacks


Clean and Jerk Complex
Clean + Push Press + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 15 minutes.


 10 RFT:
10 C2B (sub pull-ups)
200m Run

EXTRA CREDIT: Choose the one that is your weakness

5 x Good Mornings with light weight


5 x 10 Burpees (as fast as possible)