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
3 Rounds of Cindy (No Measure)
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
Ruh-ROW (Time)
4 RFT:
500m row (or 400m run)
75 double unders
Rx =
75 double unders OR 150 singles
Time cap – 18:00
