Mihali.
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Pic: Angela Clancy

  WoD - "Opening Up Old Wounds"

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Complete As Many Rounds As Possible in 8 Minutes:

9 Dumbbell Thrusters (20's / 15's)

35 Double Unders

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REST 4 MINS

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Complete As Many Rounds As Possible in 8 Minutes:

25 Double Unders

12 Burpees

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• The first things that comes to mind when looking at the WoD today is "effort" & "Intensity". This is pure CrossFit at its devastating best!
• The first part is a play on CrossFit Open workout 17.5. This day we are time priority bound and we switch things up a little with the Dumbbells. Now get to work on hitting a pace hard & holding on to it. Choose a weight on the DB's that will allow you to stay unbroken.
• The second part is a pure Fitness gut check. The skill of the rope versus the grind of the burpee! Again go out as hard as you are able to, & grind out a result for yourself.
• Sometimes there are days where you need to go hot straight outta the gate & see what happens. This is training after all. Now is the time to try stuff out. 🙂
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post number of ROUNDS from both to Beyond The Whiteboard.

INTENSITY