Molon Labe CrossFit

Dynamic Warm-up

Strength: Front Squat
5×2 work up to 2 rep heavy
*Between sets :30 second plank hold

WOD
6 Rounds for time of:
-10 Overhead Lunge steps @95/65 (RX+ fat bar and or @115/85)
-25 Double Unders (50 singles) *

*Double unders/singles must be unbroken or athlete will incur penalty. No more than 1 penalty per round for the 6 rounds.
Example: Athlete misses 2 times during the 1st round of double unders and will have to complete 10 pull-ups before going to round 2 of the WOD.

Penalty = 10 pull-ups

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