Skill
Double Unders
WOD
RX
200 m ball run 30-40/20-25
10 clapping or plyo push-ups
20 Russian twists w/ ball
30 mountain climbers (knees to elbows)
Level 2
200 m ball run 18-20#/14-16
10 close grip push-ups on ball
20 Russian twists w/ ball
30 mountain climbers
Level 1
200 m ball run 14-16/8-12
10 dips on ball
20 Russian twists w/ ball
30 mountain climbers
4 RFT
Cap: 20 min