December 30, 2013

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Warm Up:YA board 12:30

3x or 5:00
Bear crawl => 2 forward rolls => 5 squats => precision jump => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

WOD:

4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

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