Warm Up:

50 Single unders

25 L-leg SUs

25 R-Leg SUs

25 DUs (or attempts)

Partner med ball w/u

Plate G2OH practice

WOD:

25 Min AMRAP:

50 Double Unders

15 Wall Balls (20/14)

400Run

20 Plate Ground 2 OH (45/25)

video courtesy of CrossFit J19.  Quick tutorial on plate G2OH

Scaling Options:

DUs -> attempts through 50 rope contacts -> 50 Penguin Jumps

WB -> 14/12

Run ->500M Row

Plate wt -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Downward dog to cobra – 20 times