120106

Friday

Warm Up:
400m run
1 length duck walk
2 lengths bear crawl
10 pullups
10 pushups
10 wall squats
10 Kettlebell swings
1 max Frog Stand



Skill: Goat (15 minutes)
Choose a skill you can do 1 to 3 reps on the minute every minute for 15 minutes.
Here are some examples, or use your goals as a guide!
HSPU, pistol squats, Rope Climb, L-sit, Unbroken Toes to bar, Unbroken Butterfly or kipping pullups, Muscle up drills, Muscle ups, Ring or Bar dips etc, Hanstand walk for distance, Unbroken Knees to Elbows

WOD:
As many reps as possible of Double Unders in 5 minutes. (scaling: do 3 singles for every du)
Rest 1 minute

3 Rounds
10 heavy KB
1 minute Burpee Broad jumps

Rest 1 minute
3 rounds
15 pullups
25 situps

Post number of Double unders and total time.