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Friday WOD


2 pistols, 4 cartwheels, 6 plyo push ups

10 minute AMRAP

100 double unders
80 vertical jumps (jump 1 foot above reach)
70 mountain climbers
60 flutter kicks
70 sit ups
80 high knees (run in place. Each high knee is one)
100 double unders

*For time



Skill -  jump rope or double unders

10 min


Overhead plate carry 150m (45/25lbs)
100 Single unders
20 Leg Lifts

*20 minute AMRAP

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