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Friday

Warm Up:
Row 500m or Run 400m
10 Dynamic Leg Swings, R/L ,forward/back
10 Lunging Pass Thrus
10 Wall Squats
10 Situps
10 Back Extensions

10-15 minutes Mobility: coaches choice

Goat: 20 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 20 minutes.

WOD:
10 minute AMRAP
10 Russian kettlebell swings (1.5/1 pood)
25 UNBROKEN Double unders (75 singles)

Penalty: Every time you miss during the set of double unders or singles you must drop at the rep you are on and do 3 down ups.