S/S/S:

Heel cord mash with barbell – 2 min per heel cord

Videos courtesy of Mobility WOD.

Super Squat Hip Sequence

WOD:

14 Min Every Minute On the Minute

Odd – 20 Jump Squats

Even – 20 Double Unders

For the jump squats, Get to the bottom of an air squat, and as you come up, build momentum and jump at the top.  Have the jump come from the hips more than pushing up on the calves.  For the DUs, if you have DUs, get to 20 anyway you can, even if it is one at a time.  If you don’t have DUs, aim for 20 attempts.  If you can’t make 20 in a minute, cut reps on DU attempts to 15 or 10.  No SUs today.  It’s about working the technique.

Scaling Options:

DUs – 20 attempts – no scaling to SUs

X-tra:

3 Rounds not for time:

2 Skin the Cat

8 L-Pull-ups

16 GHD sit ups

Focus on form

Video courtesy of Team CrossFit Krav Maga