181212 - “Frog Bite”

Warm up:

Cardio

 

Skill/Strength:
Rope Climbs
 

WOD: For Max Reps
Rx & Sport:
8 Min AMRAP
15 Burpee Box Jump Overs
3 Rope Climbs
6 Wall Walks
*4 Min Rest*
8 Min AMRAP:
15 Burpee Box Jump Overs
6 Burpee Pull-ups
25’ HS Walk
Scaled:
8 Min AMRAP
15 Burpees Over Plate
12 Ring Rows
6 Inchworms Wall Walks
*4 Min Rest*
8 Min AMRAP:
15 Burpee Box Jump Overs
6 Burpee Pull-ups
25’ Inchworm
 

Mobility:
Circle-up
Shoulder to Shoulder LAX

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