Thursday February 1, 2018

Warm Up
:30 go's
Jumping Jacks
Active Spiderman
Single Unders
Push up to down dog
Double unders
Air squats
+
Rowling
*Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Mobility
Ankle Stretch
+
Practice Double Unders and rope climbs technique

WOD
AMRAP 15
50 DU/100 Singles
25/20 Cal Row
5-4-3-2-1 Rope Climb
*Each round you get through you will complete one less rope climb. 
Example: 50 DU-25 Cal Row- 5 Rope Climb 50 DU-25 Cal Row- 4 Rope Climb etc