Warm-up:
250m Row
10 Wall Squat
Lunge Complex
10 Leg Swing
5 Triple Broad Jump
10 Pass Through w/ OHS
5 Hand Stand Kick Ups
SKILL:
15 minutes of something you aren’t good at “hand stand, hand stand push-up, pull-up, muscle up, double unders……”
WOD:
400m Run
then
4 Rounds
50 Double Unders
10 Broad Jump Burpee
5 Over the Box 30/24″hips don’t need to open on top”
then
400m Run
[youtube]http://www.youtube.com/watch?v=VesbAnrW3Co&feature=vmdshb[/youtube]