Warm-up
With General Class
Midline Crush
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives
-Rest
Partner WOD
10 Rounds
535m Sprint
50 Double Unders
One partner works at a time.
Double Unders should be Unbroken. Every time you trip up. 5 burpees on the spot.
Ca$hout
3 Rounds
100 ft Handstand Walk
(50 ft for Regional and Open)
Max effort Handstand Hold