Warm Up
400m jog
Pass throughs
2x
10 squats
10 frog jumps
10 knee tucks
5 burpees
Skill
Double under work
then:
1 min. max effort
rest 1 min.
2 min. max effort
rest 1 min.
3 min. max effort
Score is total reps
WOD
3 min. AMRAP
Burpees
rest 1 min.
3 min. AMRAP
Burpee box jumps
rest 1 min.
3 min. box jumps
Post
Shoulder mobility