For conditioning, I would like the men to raiser their weights to 125 instead of 115. The ladies can remain at 85. Instead of double unders, I would like you guys to complete between 8-10 triple unders in its place. If you can't complete any triple unders, increase the double unders from 30 to 50 per round.
----------------------------------Extra Work--------------------------------
A.
Six rounds, each for time, of:
70/50 pound Alternating DB Snatches, 10 reps
70/50 pound DB Overhead Walking Lunges, 10 steps (alternate which hand holds db oh, each round)
Handstand Walk, 30 feet
Rest exactly 2 minutes between rounds and focus on speed and going unbroken.
B.
Five rounds for time of:
Rope Climb, 1 ascent
Legless Rope Climb, 1 ascent
You can use the legs coming down from the legless but only after you've touched the rafter.
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