2 rounds


10 upper extremity nerve floss

5 inchworm + push up

8 eccentric ankle dorsiflexion

20 plate hops

5 oh squats barbell


-Strength-


5 sets 


3 Push Press (from the floor)

  • not a push jerk - watch the knee bend!


Superset with


5 supinated inverted rows

(4 second negative)



-WOD-



For Time : 12 minute cap


75 double unders

25 HsPu

50 over Head squats 95/65

25 HsPu

75 double unders