General Warm Up
Hinge | Skipping Prep | Squat
Double Unders | Wall Ball | Deadlift
WOD
“DingBat”
5 Rounds for Time:
60 Double Unders
30 Wall Balls @ 9kg
15 – 12 – 9 – 6 – 3
Deadlift @ 100 | 70kg
Time Cap = 22 min
Scaling and Modifications:
*Reduce Double Unders: 35 – 45 seconds
*130 Single Unders
*12 | 10 Calories
*Weight as needed: max 3 sets on Wall Balls
*Weight as needed: 75% of Known 1RM | 2 sets max
*Use risers
*Reduce Reps: 12 – 10 – 8 – 6 – 3
WOD Results
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