Warm up
A- Mash- feet and calves
Activate- 2x 7 deliberate ring rows & 5m inch worm
B- Jump rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)
Skill
Body positioning in double unders
WOD
In 7 minuets
150 double unders
50 pull ups
MAX wall ball shots w/14# m/20#
* Your score is total of wall ball shots
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