WODScreen

WARM UP

Coach Says Jump rope (6 Min)
While Members are performing Single unders, Call out these Reps / „Challenge“
– Slow Skips
– Fastest Singles Possible
– Backward Single Unders
– Alternating Single Leg Skips

-into- 

90 to 90 Hip Raise (20reps)
1Min Ankle Stretch per Side
20 Calf Raises

WORKOUT

Workout Prep:
Front Squat
2 Sets
– 0:20 Chair Hold
– 5 Jump Squats

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– 5 Front Squats @ Empty Bar, Pause in Bottom
– 5 Front Squats @ 30%
– 5 Front Squats @ 40%
– 5 Front Squats @ 50%
– 5 Front Squats @ 60%
– 3 Front Squats @ 65%
– 3 Front Squats @ 70%

RX / Intermediate / RX Master

Every 2:00 x 10
5 Front Squats @ 65-75%
35 DU

EXTRA

AMRAP 5
10 Russian Twists
8 Plank Drag Throughs with Plate
6 Seated Around the World

-into-

3x 8-12 Reverse Snow Angle