WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
TEST WOD: Wv1-WK1
PartI – CAP10
9-8-7-6-5-4-3-2-1-10
- Toes to Bar
- Burpee
MOBILITY: 20:00
- Hip Complex
TEST WOD: Wv1|Wk1
PartII -CAP10
Flight simulator
- Double Unders 5!50!5
*stop rope every 5 reps, adding 5 reps up to 50 count and then down to 5.
Rx = straight doubles with restart upon any miss