WOD

General Warm Up:

Going Down and Back
Lunge and Twist
Spider Man Stretch
Toy Soldier
Inch Worm
Hamstring Stretch
Quad Stretch
In Between Each movement perform either a forward roll or a cartwheel

Specific Warm Up:

Mobility

Warm Up Wall Walks

WOD:

Every 3 Minutes x 3 Rounds of:
5 Wall Walks
10 Box Jumps
Row for Max Cals in remaining time

Skill Work:

50 Single Unders
25 Backward singles
10 Cross Overs
10 Backward Cross Overs
Max Effort Double Unders