SKILL

Jump Rope

5 Minutes for Quality

  • 0:00 – 1:00 = Single Unders, Basic Skills
  • 1:00 – 5:00 = Double Unders, Sprint-in-Place

MOVEMENT

Hips Don't Lie

3 Rounds

  • Tactical Frog w/ Internal Rotation x 60 sec
  • Seated Band Hip External Rotations x 12
  • Standing Box Lift Offs x 5/side

CONDITIONING

AQAP

10 Rounds

  • Double Unders x 50
  • Ring Rows x 10
  • Up-Downs x 10
  • MB Slams x 10

*Time Cap = 25 Minutes

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WOD January 24, 2020

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