WOD Monday 05.20.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 No Push Up Burpees
100ft Shuttle (25ft x 4)
8 Hollow Rocks

Technique & Review:

2 sets to Build Workout Height & Load
10-15 Dbl-Unders
5 KB Swings
10-15 Db-Unders
5 Burpee Box Jumps
– Rest 90 seconds b/t sets –

 

WOD

10 x 1 minute rounds of:
30 Dbl-Unders
MAX reps of:
* Even rounds – KB Swings (24/16kg)
* Odd rounds – Burpee Box Jumps (24/20”)
– Rest 1 minute b/t rounds –

*Pack & Pup
Scale as needed