Pic: Angela Clancy

WoD: "Costly"

7 Front Squat

50 Double Unders*

6 Front Squat

50 Double Unders

5 Front Squat

50 Double Unders

4 Front Squat

50 Double Unders

3 Front Squat

50 Double Under

2 Front Squat

50 Double Under

1 Front Squat

M: 85 kg ---|--- W: 55 kg

*For every trip up on the rope = 10/7 Cals on the Assault Bike (14/12 Cal Row if all the bikes are taken).

Penalty to be completed once you have reached the 50 reps in that set.

Spicy, heavy one today!!
We are going for a beautiful combination of strength & skills. Choose a heavy weight on the bar BUT one that you can just about keep unbroken. Just!
For the skipping stay composed and lets hope you have your skipping mojo on you today!! For every time you happen to trip up on the rope it will incur a 10/7 calorie penalty on the assault bike. (If you find all bike are taken up when you need jump on the rower for the numbers above).
Above all else keep your cool. If you trip up once (which can easily happen), take a deep breath and try to hit the rest in a calm manner. If you get uptight & anxious after one trip you will likely make unnecessary mistakes again and push those calories up & up!!
Good times will see you go under the 10 minuter mark. Lets see it happen from you today!
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.