For those of you who don’t like cardio… you got the lifting today. For those of you prefer the agility and the coordination, you get to do some double unders, and for those who enjoy the distance thing… you get some relatively long distance running. So you can either look at today as “something for everyone to hate” or “at least some of you can like some of this.”  Mark my words, this one is going to be a crowd-pleaser AND something you won’t easily forget all too soon!

Friday’s WOD at 7, 9, and 10am and again at
For time complete:
Buy in: 1 mile run
3 rounds of:
10 Deadlifts (100/70kg)
50 Double Unders
Cash out: 1 mile run

Intended Stimulus
Today we have a three round couplet of deadlifts and double unders that is sandwiched by 1 mile runs! On the deadlifts, choose a load that allows you to do all 10 reps in one or two sets. Then, get quickly to your jump rope for 50 double unders or 100 singles. These should go quickly today. After your first 1 mile run, you will complete that couplet three times before completing another 1 mile run. If your mile run PR time is slower than nine minutes consider running a 1200m run. This is going to be a fun challenge where you will attempt to hold a fast pace on the first run and then a fast pace on the second run! As always, be careful on the roads out there.