WODScreen
WARM UP
3:00 Min Jump Rope Practice
Single under
Double Unders
Cross Over
-into-
45sec /side Ankle Stretch on Box
Warm up:
5/5 Step Down
5 Scap Pull up
10 Alt Step ups
1-3 Strict Pull ups/Ring Rows
10 DB weigthed Step ups
1-3 Strict Pull ups/Ring Rows
5 Sets:
10 DB Box Step up (Heavy)
Max Reps unbroken Strict Pull ups
-Rest 2:00 btw Sets-
WORKOUT
RX
EMOM15
#45sec Max Rep Front Squat 45/30kg
#45sec Max Rep V-Up
#45sec Max Rep DU
EXTRA
3 Rounds
8/8 Side Lying Clam Raises
25/25 Banded Monster Walk