General Fitness Friday 11-6-15

Prep Work
3 min single skip jump rope

2 Rds for movement
50′ Burpee broad jump
50′ Bear crawl

2 Rds for speed
50′ Burpee borad jump
50′ Bear crawl

2X10 Beat swings

WOD
A.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Muscle ups may be modified to a Banded Pull up X 3

B.
5 Sets
15 Banded Good mornings
50′ High Hip Crab walk or :45 Hold
10 Beat swings
15 Air squats

Cool Down
Mobility
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