WARM UP – MOBILITY

3 rounds: 30s Skipping drills / 30s Row (partner up and alternate) + 60-90s dynamic LB stretches (calves, hips, hamstrings etc)

Review WOD A and scaling options

WOD A

*FLIGHT SIMULATOR*

Complete for time:

Unbroken sets of Doubleunders:

5-10-15-20-25-30-35-40-45-50-

45-40-35-30-25-20-15-10-5

(15 min time CAP – score 15:00 + # of sets remaining)

If you are not proficient at DU’s, reduce the # of sets by only working up to say 25 or 30, complete using singles or spend 15 mins practicing DU’s sets and consistency.

WOD B

*ROW + BALL SLAMS / BURPEE INTERVALS*

In 90s Row Sprint 200/150m, then complete AMRAP:

Rd: 1/3/5: Ball Slams (30/20lb)

Rd: 2/4/6: Burpee w/ lateral jump over parallette

– Rest 90s between rounds – alternate w/ partner

– Score is total # of ball slams and burpees completed

ACCESSORY

Cool down, roll out, stretch / mobilize

Work on a weakness

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