WOD for the Week

Hey Guys,

Here is a short, yet oh-so-sweet WOD you can do this week. Jody did it earlier this week and was able to complete 8.33 rounds. If you do these workouts, please let me know, or better yet, post your times, scores, rounds, etc. in the "comments" section.

Warm - Up
Skillz and Drillz that as you see fit.

Complete as many rounds as possible in 15:00 of:

• Double Under X 20 or 50 regular jump ropes


• Front Squat X 10


• Sit Ups X 10

Notes:

• Double Under = jumping rope where the rope does 2 revolutions per jump. Here is a helpful video from the CrossFit main site: http://media.crossfit.com/cf-video/CrossFit_DoubleUnders2.mov. If you cannot access the video, just go to crossfit.com and click "Exercises and Demos" over on the left of the main page, you then scroll down and click on the link "Double Unders (Brendon Gilliam demo)", you can select "mov" or "wmv" format.
  
• Front Squat load for women = 45#-65# Load for men = 75#-95#. If this is too much, scale it back even more
• Sit ups - if you cannot do sit ups do crunches and double the number of reps
  

Enjoy!

Chris