Warm up:
Dynamic stretch
1 min jump rope warm up
10 Squats & 10 Push Ups
200m Run
1 min DU practice
10 Med Ball Front Squats
10 KB Swings @ warm up weight
200m Run w/ med ball
10 Calorie Row
10 KB Swings @ workout weight
WOD: for time
80 Double Under
80 Med ball Front Squats (20/14)
800m Run
400m Run w/ med ball
40 KB Swings (70/53)
40/32 Calorie Row
