WARM UP:
100 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
SKILL / LIFT:
EMOM 12
ODD: 3 Dead Lift @ 70%
EVEN: ADV & INT= 10 T2B / BEG= 12 L Sit Leg Lifts over a KB
WOD:
“K1”
For Time:
100 Double Unders
5 Rope Climbs
50 Air Squats
75 Double Unders
3 Rope Climbs
40 Air Squats
50 Double Unders
2 Rope Climbs
30 Air Squats
*Sub. Rope Climbs for Rope / Towel Pull Ups Accordingly.
POST WOD:
Roll & Stretch
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