Outdoors Primarily
Warm-up
3:00 Jump Rope
-Coaches call
-Singles
-High knees
-Alternating feet
-Butt kickers
-Double unders or attempts
Then
2 Rounds
:40 Work/ :10 Rest and Rotate
-SA Alternating Russian Swings
-SA KB Thruster Right Arm (coaches call out first 5 with pause at the bottom)
-SA KB Static hold overhead Right Arm
-SA KB Thruster Left Arm (Coaches call out first 5 with pause at the bottom)
-SA KB Static Hold overhead left arm
Strength
E2MOM14
3 Thrusters
WOD
10 Minute AMRAP
10 Thrusters 75|55
15 Kettlebell Swings 53|35
25 Double Unders
Level 2 – 65|50; 44|26
Level 1 – 55|35, 35|16
ADV- 95|65; 50 Double Unders
WOD CREDIT- Crossfit.com
Extra Work
3 Rounds
10 Stone Over Shoulder 140|90
10 Bar Muscle Ups