:startwod:
Warm Up (15 min cap)
Mobility and Light Stretching
3 Rounds NFT (not for time)
50 Jump Ropes
10 Jumping Jacks
Run 1 lap around building
Workout of the Day (WOD)
AMRAP (As Many Rounds As Possible) in 30 Minutes
30 Double Unders
15 Ab Mat Sit Ups
100 Meter Sprint Row or Run (your choice)
Skill Work
Practice Kipping Pull Ups
or
Practice Rope Climbs
:endwod:
