312.566.7201

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

 

(RE)TEST WOD: Wv3|WK1

PartI – CAP10

9-8-7-6-5-4-3-2-1-10

  • Toes to Bar
  • Burpee

 

MOBILITY: 20:00

  • Shoulder Complex

 

(RE)TEST WOD: Wv3|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