Main – WOD
Jucha’s Warm Up (No Measure)
15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
GI Jane (Time)
100 Burpee Pull-ups for time
Cool Down
Accumulate 5 minutes at the bottom of the air squat (keep hamstrings engaged!)
