MOBILITY

  • Calf Smash

MOVEMENT

Box Jumps

3 Rounds

  • Box Jumps x 5

SKILL

Jump Rope

  • 5 Minutes for Quality
  • 0:00 – 2:00 = Single Unders, Basic Skills
  • 2:00 – 5:00 = Double Unders, Sprint-in-Place

CONDITIONING

MINUTE DRILLS

4 Rounds

  • Jump rope x 30 sec
  • MB Slams x 30 sec
  • Side Plank (R) x 30 sec
  • Jump rope x 30 sec
  • MB Slams x 30 sec
  • Side Plank (L) x 30 sec

*rest 3 minutes between rounds

RECOVERY

SHOP Recovery Protocol

  • Nose-Only Assault Bike x 3 min
  • Legs-up-the-Wall Breathing x 2 min
  • Foam Rolling x 5 min

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WOD February 3, 2020

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