BUY-IN:
400m Run
3:00 Jump Rope
5-pt Hip
Skill WOD:
3 x 10 GHD Back Extensions
4 x 5 Russian Ham Curls (on Ground) – SLOW!
***Try not to use your hands very much
WOD #1: 12min AMRAP
50 Double Unders (100 Single Unders)
7 Burpees
***Increase the burpees by 7 each round (round 2 – 14, round 3 – 21, etc.)
*rest exactly 3:00
WOD #2: For Time (10min Cutoff)
20 Toe-to-Bar
15 Clapping Push-ups (CPU)
20 V-ups
15 CPU
20 Sit-ups
15 CPU
20 Deadbugs (total)
15 CPU
20 Mt. Climbers (per side)
15 CPU
