01.21.2017 WOD

A. Mobility

B. Warm-up

“Flight Simulator”
10 unbroken double unders
20 unbroken double unders
30 unbroken double unders
40 unbroken double unders
50 unbroken double unders
40 unbroken double unders
30 unbroken double unders
20 unbroken double unders
10 unbroken double unders

2-to-1 singles
You MUST stop in between sets (the rope must stop)
You can skip any rounds you can’t complete by doing that # of lunges before moving on to the next round. 15 minute max

C. WOD

5 rounds of:
1 minute max effort row for calories
1 minute max effort kettle bell swings (53/35)
1 minute max effort sit-ups
1 minute max effort goblet squats (53/35)
1 minute rest

Score = total reps and calories