Warm Up
Wrist and calf stretches
4 mins. on machine
3 x 15
Frog jumps
Scap pulls
Skill
Double under work
15 min. to work on 1 min. max and unbroken max
WOD
400m run buy-in
4 rounds of:
30 KB swings, heavy
20 Russian twists 35/25
10 plate ground to overhead
400m run buy-out
Post
100 leg lifts
2 min. plank