WOD Monday October 22nd

– No Midday 3.0

Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
Supine Scorpions x 10 reps/Side
BirdDog x 10 reps/Side

Warm Up: (AMRAP in 4 minutes)
50 Skips
10 Plate GTOH
5 Push Ups
10 Reverse Lunges

Technique:

Review

– Dbl-Unders
– KB Swing

2 rounds
10-15 Dbl-Unders
5-7 KB Swings
3 Burpees
– Rest 60 seconds –
*Build to KB workout weight.

WOD

6 rounds for time:
60 Dbl-Unders
30 KB Swings (1.5/1pd)
15 Burpees

*Pack
5 rounds for time:
50 Dbl-Unders
20 KB Swings (1.5/1pd)
10 Burpees
*Pack
4 rounds for time:
30 Dbl-Unders or 30s of Attempts
15 KB Swings (1.5/1pd)
10 Burpees