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