Friday, February 16, 2018


10 x 2 Banded Box Squats @55% + 30% Band Tension (blue/red)

Open WOD 12.4
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Ring Muscle Ups

Post WOD
100 Banded Hamstring Curls

Tip of the Day
For a lot of you, pacing the wall balls is going to be the majority of this workout.  Finding a rep scheme that allows you very little rest between working sets will be key to moving on to the double unders.  When you make it to the rings, trust that you can do them under fatigue.  If you have to do them as singles, that will be way better than wasting energy failing on the second rep.