Warm Up: Run 2 big laps then….
10 Walking lunges
10 Good mornings
Skill: Jump Rope
10-15 minutes of double under practice
* If you are already proficient with double Unders work on triple unders.
WOD: 15 minutes of work.
A) 1000 meter row for time: record your time, rest until the 8th minute
B) At 8 minutes begin 7 min AMRAP of:
Ascending ladder of backsquat 135/95 and chest to bar pull ups.
Ex. 1 backsquat, 1 chest to bar pull up
2 backsquat, 2 chest to bat pull ups
3 backsquat, 3 chest to bar pullups
etc…. record total number of reps.
* Backsquat is cleaned from the floor once at the beginning of each round