Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)
Skill
CTB pull ups
WOD
Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap
GoFit
Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)
Skill
WOD
5x
20:40
-Jump rope
-Ring rows
-Burpees
-Dips
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