WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate GTO
MOBILITY & SKILLS
Shoulder – Ring Dips – Toes to Bar
CONDITIONING
Team Wod For Time&Reps
100 Double Unders – 200 Mix – 300 Single Unders
50 Push Ups
400m Run
50 Pull Ups
1000m Row/800m Run
50 AB Mat-Sit Ups
400m Run
50 Toe To Bar
100 Double Unders – 200 Mix – 300 Single Unders
50 Ring Dips
Time Cap 25′
