4720

QWOD// all programs

Warm Up

5-8:00 Jog or bike

50 Single Unders

double unders 5-10-15. Calf Stretch and ankle circles. Double Unders 20-25-30

10 Lunges, 20 split jumps

Scap pull-ups. kipping. Hanging knee raise. TTB 1-2-3-4

WOD//

7:00 AMRAP

30 Double Unders

20 Split Jumps

10 Toes-To-Bar

Rest 4:00

Pick up where you left off and continue the AMRAP for 7:00 more.

-If you don’t have access to a pull-up bar, Substitute 15 V-Sit Ups or Leg Raises