Wednesday 11/13

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