Warm Up:
10 single unders
10 single unders (run in place)
5 deadlift shrugs
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
5 shrug and drops
Specific Warm-Up:
6-10 sets of 3 Front Squats
WOD:
AMRAP 20
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders
Intermediate:
AMRAP 20
20 Medicine Ball Cleans (20/14 lb)
1:30 Double Unders
Beginner:
AMRAP 20
20 Medicine Ball Cleans (10/6 lb)
60 Single Unders
Partner Option:
AMRAP 20
Partner 1 completes 20 medicine-ball cleans while Partner 2 completes 60 double unders
Partners switch after they complete each movement.
Movement scaling options:
Medicine-Ball Cleans: Loading, power cleans, front squats
Double Unders: 30 double unders + 30 single unders, 60 single unders, lateral line hops, 1 minute calories
Cool down:
2 Sets:
30 seconds of standing quad stretch / leg
30 seconds of pigeon stretch / leg