Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

Complete the following in a ping pong fashion:

5x 20 second Sprint

5x Burpees 4  reps

5x 20 second Sprint

5x Jump rope 20 single unders/ 12 DU

4x 20 second Sprint

4x Burpees 4  reps

4x 20 second Sprint

4x Jump rope 20 single unders/ 12 DU

3x 20 second Sprint

3x Burpees 4  reps

3x 20 second Sprint

3x Jump rope 20 single unders/ 12 DU

2x 20 second Sprint

2x Burpees 4  reps

2x 20 second Sprint

2x Jump rope 20 single unders/ 12 DU

Bradley

3 rounds for time of:

10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Warm-Up 

Core warm-up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

2. Plank complex

3. Gymnastic isometric holds

WOD

3 rounds of:

50 squats

40 sit ups

30 push-ups

20 pull-ups