Warm Up

Repeat For 5 Minutes

30 Skips
10 Dynamic Squat Stretch
10 Lying Leg Raises

Strength – Front Squat

3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute

WOD

5 Rounds For Time (Time Cap: 14 Minutes)

ELITE

30 Sit Ups
20 Wall Balls (20/14)
10 Double Cross Over Skips

COMPETITIVE

20 Sit Ups
20 Wall Balls (20/14)
25 Cross Over Skips

PERFORMANCE

20 Sit Ups
20 Wall Balls (14/10)
20 Cross Over Skips

Stimulus Points

Unique Skipping Skill To Try
High Reps, Pick Appropriate Wall Ball Weight For Big Sets

Accessories

Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Russian Twists
2) 30 Seconds Cobra Hold

Cool Down & Dismissal

100m Walk
Deep Lunge Stretch
Calf Stretch