Skill Warm-Up:
Jump Rope x 5 Minutes- Using a Variety of Single Unders, Double Unders, One Leg, and Crossovers
Hollow Rock into Superman- 3 x 1 minute Intervals
Strength WOD: Deadlift 5 x 3
Met-Con WOD:3 Rounds for time of:
Muscle Ups x 5
Squat Cleans x 30- Men 95 lbs/ Women-65 lbs
800 m Run
POST TIME.RESULTS TO COMMENTS: