Grab Your Jump Ropes!
Warm Up:
2 Rounds
Run 200m
12 Slam Balls
12 Knee To Elbow
5 Strict Pull Ups
Skill:
3 Rounds
10 Arnold Press
100ft 90 Degree waiter walk (db)
10 90 Degree Lat Raises
10 Single Arm Reverse Fly
WOD:
5 Rounds for time or 25 Min cap
50 Double Unders
15 Box Jumps (30/24″)
1 Shuttle Sprint
(5 yards/10 Yards/15 Yards)
rest 1 Min between rounds (so go hard!)
