SKILL WORK AND METCON

DYNAMIC WARMUP
Run 400m
Mobility
Burgener Warmup and Skill Transfer

SKILL WORK
Choose a skill and practice for 15 minutes.

METCON WOD
For time, 50 – 40 – 30 – 20 – 10 reps of:

Wall Ball (20#/14#)
Double Under
Situp

CUTOFF = 20 minutes.

Scaling Options:
No Double Unders? Sub tuck jumps @ 1.5x/reps.
L1) 35-30-20-15-10 reps
L2) 30-25-20-15-10 reps

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