Skill:
10 minutes of double under practice or
Flight Simulator
5-10-15-20-25-30-35-40-45-50 and back down unbroken Double Unders
WOD:
24 minute clock
4 rounds(12 minutes)
Min 1 – 15 box jumps 24/20
Min 2 – 15 hang squat cleans 75/55
Min 3 – rest
4 rounds(12 minutes)
Min 1 – Row 18/12 cal
Min 2 – run 100 yards + burpees
Min 3 – rest
Male athletes start on the bottom 4 round portion. Females the opposite.
*add Burpees as desired.