10min to Achieve a Max Set of Unbroken
Double-Unders or Crossovers or Both
30min AMRAP:
15 Pull-ups RX+Chest to Bar MRX Ring Rows
10 Right Arm Dumbbell/Kettlebell Overhead Reverse Lunges (alt legs)
15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs
10 Left Arm Dumbell/Kettlebell Overhead Reverse Lunges (alt legs)
100 Double-Unders or Crossovers or 400m Run/Row or 1k Bike
Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20
Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs
Guns Development
50 Barbell Curls
25 Dumbell/Kettlebell Push-ups
25 Plate Hammer Curls
25 Overhead Plate Extensions
25 Dumbell/Kettlebell Curls
We love Wendy ♥️
Nice picture of a strong athlete.
A. 58 DUs
)
B. 4+23 scaled life (oh db squat, wbsu,
C. Complete
A. 161 DU’s (Pr)
B. 5+50 Rx (WBSU’s, Run)
Pretty sure Wendy and Fleming created the 9:15…built it from the ground up. It’s a whole lot of laid back, little bit spicy, some hard work, and lots of fun. And that pretty much sums up Wendy as well
I love getting to WOD with the 9:15 crew, especially when Wendy is there 
43 DU’s
4 rds Rx, kb, wbsu, run
252 double unders
5 rounds rx (bike, except DUs the last round)
T2B
4+15 mrx t2b run and 5 strict pull ups and 10 ring rows
Holla
A) 227 DUs
B) 4+2 Rx (Crossovers, WBSU)
A. 34 cross overs
B. 6+ 50 rx. Rotated cardio movement
HUGE Shout out to Coach Misty for always saying the things that help me understand a movement better.
1 single DU followed by many other singles…but it’s a lot more than I’ve done the previous 4 years.
3+5 RX (DB, WBSU, row)
173 doubles unders (PR)
5+2 RX+ 65# db (dubs-run-run-dubs-dubs)
150 DUs
5+50 Rx+ (T2B, DUs/Crossovers/row/DUs/Crossvers)
329 DUs (PR)
5+34 Rx (C2B, 50# DB, T2B, DUs)
133 PR
4+50 RX+ run didn’t finish the last run in time
5+6 RX+ 65# row
83 dubs
6 + 50 Rx+ alternating between DU, cross, Row