Wednesday December 27, 2017

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(Practice / Metabolic Conditioning)
WOD Review: 5-7 min

Then group warm up all together: Grad 2-5lb plates and jump rope before starting: 30 sec on jump rope, 30 sec wall squats, 20 sec each of T,V,W, 20 sec HS hold, 30 sec fwd lunges, 20 sec kipping swing

WOD

AMRAP 20:
30 Double Unders (RX 20 of the 30 must be unbroken to count)
15 DB Single Arm S2OH per arm (50/35)
30 Body weight Lateral Stepping Lunges (15/side)
15 Ring Rows