12/17 Tuesday

Warm up 

A- Mash- calves + quads

Activate- 2x 15 lateral jumps + 7 squat jumps

B- MB Warm Up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

Double Unders

WOD

In 7 minutes:

250 double unders

With the remaining time MAX reps wall ball shots

(w/14# m/20#)

GoFit

Warm up 

A- Mash-calves + quads

Activate- 2x 15 lateral jumps + 7 squat jumps

B- MB Warm Up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

Double unders

WOD

5x 

30:30

-Air bike

-Wall ball shots

-Battle rope

-Jump rope