WOD – 11/21/2014

Warm-up:

3 min:
-24 Single Under
-24 Double Under

4 min:
-16 Jumping Jacks
-8 each: Squat, Push-up, Pull-up, Sit-up

4 min:
-60s Holds

4 min:
-Stretch

WOD:

Strength:

Pull-up 3×5

Met Con:

“Kelly”
5 rounds for time
-400m Run
-30 Box Jump (24″)
-30 Wall Ball (20#)

Note: You may substitute [150 Single Unders] or [75 Double Unders] in place of the run, if the weather is not cooperative during your class time.

Cool Down:

Stretch