121017 – “Unbroken”

121017 – “Unbroken”


Continue your 5-3-1 program or see the board for a supplemental strength workout.  You can download the 5-3-1 Program spreadsheet here.



3 Rounds for time of:

20 Double Unders

20 Swings (55/35)

20 Wallballs(20,14)

***This wod is to be done unbroken.  You may not move on until you get 20 dubs in a row.  If you put down or stop swinging the kettlebell before you hit 20 you must start the set over.  If you drop the wallball, try again.  The WOD is still for time, but the unbrokeness spices it up a little bit.***


The following tips on hand care is courtesy of Crossfit Verve.

Ripping your hands is not cool, and doesn’t need to happen. Hand rips can take a while to heel, are painful, annoying and may prevent you from training to you full capacity for a while. Here are a few tips to help you keep from tearing:



Get a Foot razor and a pumice at your local drug store (Target is the cheapest we’ve found).


When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.


  Use soap and a pumice to smooth them out.


Have nice and smooth hands that rip less and interrupt training less.


If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar.