WOD:
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.
Scales:
Gold
No Scale
Silver
Six rounds for time of:
10 Burpees
15 Jumping alternating lunges
60 Single-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Bronze
4 rounds for time of:
10 Burpees
15 Jumping alternating lunges
40 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Warmup:
8 min. AMRAP of:
10 Double-Under attempts
10 Walking Lunges
10 Pushups
Run 100m
Mobility or Skill Work:
Hamstring and Hip Flexor stretches