12/1/21 – 211201

Group Warm up 

Group Mobility 

Skill – 12 minute EMOM 

1.) 3 Tall box jumps

2.) 1 rope climb – 15′ / laying to standing rope pulls x 3 reps.

*Alternate every minute between 1 & 2

 

WOD ( Workout of the Day ) 

Teams of 2 – Alternate full rounds.

6 Rounds for time

21/15 Calorie bike

21 Box jumps – 24/20″

21 Sit ups

*Each round sound be 3 minutes or less!

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