WOD

Warm up:

3 Rounds of

20 sec Squats

20 sec Jump rope

20 sec Mountain climbers

Skill work:

T-Planks: Starting in the plank position, rotate (slowly) in to a T-plank with right hand up and shoulders turned perpendicular to the ground.  Slowly rotate back to neutral and then reverse it so that the left hand is up in the air and shoulders are stacked.

WOD:

Rock around the clock: Set up 12 cones in a large circle to represent the face of a clock.  At each cone, perform that number of reps of each skill before advancing to the next cone.  Scale by stopping at 8 or 10 o’clock if needed.

Odds: Push ups

Evens: Jumping lunges

Each time you get to 12 o’clock, run to the designated area and perform 3 Forward rolls

Game!