30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn't count. restart that set and continue till you finish 10 sets.
Starting at 135 perform 1 back squat. Add 10 pounds each minute until you get to 315(9 minutes into the wod). At that point add ONLY 5 pounds each minute. Continue to do 1 rep on the minute until you fail a rep.
I will be out of town for the next week so take the time to either de-load or get creative with your workouts. Below is a list of workouts that can be done without equipment anywhere you like. There will be no strength and conditioning classes until Sunday July 22nd. See you then.
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.
5-5-5 U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.