TS-WOD - PAINSTORM 3 - WEEK 1 DAY 3

PART 1 (WARM-UP) >> 1 RFT

1. 15 MINUTE ROPE SKIP
   

PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), ALL 76 REPS EACH, 1 RFT

1. ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
2. WALL BALL
3. BOX JUMPS
4. PULL-UPS
5. KB SWINGS
6. BURPEES
7. HANGING KNEES TO ELBOWS
8. PUSH-UPS
9. SQUATS
10. JUMPING SPLIT LUNGE