WOD – 130717

General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

6 X 2 Push Press

WOD:

20 min AMRAP of:

50 burpee buy-in — (5 minute cap)

5 Toes-To-Bar
10 Lateral Box Jumps (5 Each Side)(24/20)(Onto the box, Open Hip at Top)
15 KB Swings (55/35)
20 Air Squats
25 Ab-Mat Sit-Ups
50 Double-Unders (Scale to 4:1 Single Skips)

Track total rounds + reps completed

Note: Athletes must complete 50 Burpees prior to starting the first set of Toes-To-Bar, then perform the below movements for the remainder of the 20 minutes. THE BUY-IN HAS A 5-MINUTE CAP, i.e. if athletes do not complete 50 burpees in 5 minutes, they begin the AMRAP at 5-minutes-in, regardless.

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