Warm-Up
2 Minute Row, Bike, or Ski
Then
3 Sets:
10 Sit-Ups
Running High Knees —–>>>
Skipping High Knees <<<——
:30 Plank or HS Hold
Strength/Skill
Dungeness
Turkish Get-up x 3 Reps (each arm)
Broad Jump x 3 Reps
Wall Walk x 3 Reps
Octopi
Turkish Get-up x 3 Reps (each arm)
Broad Jump x 3 Reps
Handstand Walk x Max Distance
WOD
Dungeness
12 Minute AMRAP:
5 Toes-to-Post
10 Alternating Step-downs
40 Single-Unders
Octopi
12 Minute AMRAP:
5 Toes-to-Bar
10 Alternating Pistols
20 Double-Unders