Tuesday 12-12-23

How's your crossover jump ropes? 

Warm Up:
Row 800m
2 Rounds 
10 KB Swings 
10 Slam Balls 

Skill:
Practice all or a few 
-Crossover Jumps (with rope)
- Handstand Push Ups 
- Muscle Ups 
- Hollow Rocks (40 sec hold)
- Kipping Pull Ups or toes to bar 

WOD:
AMRAP in 10 min of:
1 Rope Climb 
5 Burpees over barbell 
10 Sumo Deadlift High Pull (95/65#)

Rest 2 Min 

AMRAP in 10 Min of:
15 Wall Balls (20/14#)
15 KB Swings (53/35#)
15 Toes to Bar