1m Dbl Unders
WOD: Push Jerk and Sprints
3-3-3 (Warmup Wgt)
100m Sprint after Each Set. Work to 1RM.
LV1: Knee Burpees/Reg Jump Rope. MOD: Progression on Band and Box. WOD: 10RD: 10Reps: Light Load Increasing with Proper Tech and Movement Pattern with 100m Row
LV2: Competition Burpees/Dbl Under Skill 1 on 1Â MOD: Progression with Partner and Wall.
CF MOM: Pushups/Mid Knees Raise. MOD: Seated Pullups and Rope Climbs WOD: 5 RFT: 10 Low Balls (6) 10 Russian Swings (18) 10 Parallette Dips (Full ROM) 250m Row