Warm Up:
:40 Stations
Plate Hops
Alt Box Step Ups
High Knees
Lateral Box Step Ups
Vertical Jumps
Plank Hold
Tuck Jumps
*:20 Rest After Each Station
Coach Led Full Body Mobility on Box
WOD:
For Time:
1000m Row
100 Double Unders
50 Box Jump Overs (24/20)
100 Double Unders
1000m Row
*5 min stagger so we all can Row
*Double up 200 Singles or 50 DU or :90 of Practice
*20 min TC
Extra Strict Work:
4×8 Strict Pull Up
Into
:30 Handstand Hold