WOD – August 21, 2014

Workout of the Day
A) Squat Clean Triples
4 sets of 3 reps, reset after each rep

B) 4 rounds for time of:*
Run 200m
10 KB Swings @ 70/50
40 Double-Unders
*Each round has a time cap. Round 1 time cap is 3:00 on the clock, round 2 is 6:00 on the clock, round 3 is 9:00 on the clock, round 4 is 12:00 on the clock.

Extra credit: Accumulate 2 min in a PERFECT elbow plank — body in a straight line, not piked up.

Coaching Tips
-The squat cleans should be heavy. Reset time between reps should not exceed 10-15 seconds.

-The B WOD is an all-out breather, but be sure to pace it below the red line from the start.

-There are several options for scaling the double unders. If you can easily do:
20+ double-unders unbroken, then do the double-unders RX’d.
10+ double-unders unbroken, then do the double-unders RX’d AND count your attempts toward your total.
5+ double-unders unbroken, then do 20 double-unders per round AND count your attempts toward your total.
40 single-unders unbroken, then do 10 double-unders per round AND count your attempts toward your total.
Less than 40 single-unders unbroken, then do 40 single-unders per round.