WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 Box Jump overs 24/20

20 Back Squats 65/45

20 Ring Rows

20 Abmat Situps

Scale as needed.

1b) 6:30 – 11:30 – 5 minute AMRAP:

12 Knees-up

12 Ball Slams 40/30

12/side Lateral Bar Hops

Scale as needed.

1c) 13:00 – 18:00 – 5 minute AMRAP:

20 Wall Balls 14/8

10 Push-ups

Scale as needed.

1d) 19:30 – 24:30 – 5 minute AMRAP:

Dumbbell Hang Squat Clean Thrusters 35/25

Extra Work:

2) Double-unders – 10 minutes Practice: Work on Any of the Following

A – Spend the time practicing the Skill

B – 10 rounds of 10 Unbroken Double-unders – Rest as needed

C – 8 rounds of 20 Unbroken Double-unders – Rest as needed

Spend your time working through one of these options.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE