WARMUP
3x
1 min cardio
:30 Jump rope
10 Air Squats
5 Worlds Greatest
5 Scap Retractions
3 Kip Swings
3 T2B
:30 Squat Hold or Shoulder Wall Stretch
STRENGTH
Back Squat
5-4-3-2-1-1-1….
Build to a heavy single (if you are feeling it) to use for our next strength cycle.
WOD
12 min AMRAP
60 Double Unders
20 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 24/10)
10 Toes to Bar
OPTIONAL POST WOD
3x
10-20 GHD Sit-ups
10-20 cal Ski Erg