Warmup
Row 250m
Jump rope for 1 minute
10 reps each: dislocates, overhead squats with PVC, push ups, abmat situps
Jump rope for 1 minute
10 reps each: dislocates, overhead squats with PVC, push ups, abmat situps
Row 500m
Skill Practice
Pick something you hate the most and practice it for 15 minutes. (Double-unders, kipping pullups, cleans, etc.)
WOD
21-15-9 reps, for time:
Box jumps – 24″
Wall balls – 20/12 lb ball
True pushups
Finisher
L sit, 2x for max hold
Stretch time!
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