Warm up: 3 in 3
Jumping Jacks
Air squats
Sit-ups
WoD: For time: 2 Rounds for Time of: 1 Round for C Scale
100 double unders a/b) 300 Singles c) 100 Singles
1 rope climb a/b) 3 Rope Progressions c) 1 Rope Progression
100 m run (to intersection in parking lot and back)
25 wall balls 20/14 10/9 a) 14/12 b) 12/10 c) 10/8 or less
1 rope climb
100 m run
25 box jumps 24/20 c) < Rx
1 rope climb
100 m run
25 burpees
1 rope climb
100 m run
25 air squats
1 rope climb
100 m run
MOB: Roll Quads / Posterior Chain / Calves