WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 OHS
Then:
Hip Mobility
LIFT:
Back Squat
5 @ 65%
4 @ 70%
3 x 3 @ 75%
Then:
Front Squat
3 x 3 @ 75%
WOD:
“110416”
For Time:
10 Rope Climbs
*Sub. 30 Strict Rope or Towel Pull Ups Accordingly.
*Rest 5 Min.
For Time:
300 Double Unders
*Sub. 600 Single Unders.
POST WOD:
Roll & Stretch
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