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]