Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
30 Mountain Climbers
15 Knee Push Ups
Strength: Push Press
Every 2:15 minutes on the minute
3 Reps X 65% 1rm
3 Reps X 75% 1rm
AMRAP X 80% 1rm
WOD
Double Annie, In Pairs ~ Split Work
ELITE
100-80-60-40-20
Double-Unders
Med Ball Sit-Ups (14/10)
COMPETITIVE
100-80-60-40-20
Double-Unders
Sit-Ups
PERFORMANCE
200-160-120-80-40
Single Unders
100-80-60-40-20
Sit-Ups
Stimulus Points
Core And Cardio Rest While Your Partner Works
Great Workout To Practice Skipping Or Doubles
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Wall Sit
Even Minutes) 30 Second Cobra Hold
Cool Down & Dismissal
Scorpion Stretch
Calf Stretch