Main WOD
For time:
25 sit ups
25 box jumps (24/20)
25 pull ups
25 deficit pushups (45/25)
500m row
Then reverse (row performed once)
Skill Work
ME Double Unders in 3 attempts OR
5 min ME Double Unders
Optional Strength Work
"One and a Quarter" Front Squats, heaviest possible, 1-1-1-1-1
Post time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
For this WOD, grab an abmat, a box, and two bumper plates. Begin with the sit ups; remember to touch your toes or the floor in front of you as you sit up. Move to the box and perform 25 "Games Standard" box jumps, i.e. open up your hip on top of the box before stepping or jumping off. Next, perform 25 pulls ups. Then, do deficit pushups, using the two bumper plates to create a deficit between your hands and the floor. Touch your chest to the floor between the bumper plates (45-lb plates for men/25-lb plates for women). Then, row 500m. Finish by reversing the movements--25 deficit pushups, 25 pull ups, 25 box jumps, and 25 sit ups.
Skill Work
How many double unders can you do in three attempts? 30? 40? 200? Post your awesomeness to the comments. If you are still working double unders, commit 5 minutes to becoming better at them. Tomorrow, you'll be glad you did.
Optional Strength Work
Have you ever pulled yourself under the barbell in a heavy clean and then couldn't stand it up? If so, you'll appreciate this movement. Start with the barbell in the front rack position. Descend to the bottom of the squat. Stand up one-quarter of the way and then drop back into the bottom of the squat. Now, stand all the way up. Yeah, it's as painful as it sounds. It might help you save your next heavy clean, though. For a visual demonstration, watch this video.
ROUTINE IS THE ENEMY.