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WOD:

AMRAP 12:

10 DB/KB Thrusters

25 Double Unders

Mods:

Push Press

Push Ups

Squat Jumps

Air Squat

Jumping Jacks

Hop Over Line

Jump + Double Tap

Singles

General Warm-Up:

1:00 Running in place

:30 Push Up + Down Dog

:30 Arm Circles Forward

:30 Alternating Spider Man

1:00 Running in place

:30 Strict Press, both hands on object

:30 Arm Circles Reverse

:30 Air Squat

Specific Warmup:

3 rounds of:

1 min Singles

1 min 1 + 1/4 Squats

1 min PVC Presses

:15 Singles

:15 High Singles

:15 Double Taps

:15 Double Unders

5 Air Front Squats

5 Air Push Press

5 Air Thruster

5 DB/KB Front Squats

5 DB/KB Push Press

5 DB/KB Thruster

Warm Up Round:

Complete one full round