Warm-up
30 double Unders
Stretch right calf 1 minute
30 Double Unders
Stretch left calf 1 minute
50 Double Unders
Spend 5 minutes stretching shoulders with bands
Test
Max Consecutive Double Unders
Limited to 2 attempts. Less than 10 reps will not count as a true attempt and you can retry.
Strength
Push-press
2-2-2-1-1-1
WOD
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
Games- 20lb Weight Vest
Sub 10 Burpee Pull-ups if you do not have muscle-ups