WOD

If you don’t like something, change it. If you can’t change it, change your attitude. Maya Angelou

WORKOUT OF THE DAY

WARM UP:

Jog 400m

2x thru:

6 Hanging Knee Raises

10 Dumbbell Lunges

10 Banded Face Pulls

12 “Penguin” taps (single Tap round 1, double round 2)

SKILL:

3 Sitting Rope Footwork Drills

2 Standing Rope Footwork Drills

1 Jumping Rope Footwork Drill

WOD:

4 Rounds for time of:

2 Rope Climbs

14 Dumbbell Box Step Overs

21 Double Unders

COOL DOWN/ ACCESSORIES:

LAX Ball Side Hip Smash (1 min each)

Banded Elbow Distraction (1 min each)

Banded Elbow Extension (1 min each)