Friday 2.17.20

by Spearfishyoga

GROUP PREP

200m jog

30 sec single Unders

30 sec double Unders or practice

10 Air Squats

10 Ring Rows

5 Scap Retractions

3 Kip Swings

3 Pull-ups (or whatever variation you choose for the WOD)

WOD

“Emily”

10 Rounds for Time:

30 Double Unders

15 Pull-ups

30 Air Squats

100m Sprint

Rest 2 min between rounds

**This is a benchmark Girl WOD, so make sure to write your time down

**100m is to the end of the paved part of the driveway

**Scale as needed. 60 single Unders in place of Doubles. Timecap of 45 min.