WOD

Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Box Jumps (24″/20″ – jump up, step down)
15/10 Calories of Assault Bike

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of Rowing
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
5 Burpee Box Jump-Overs (24″/20″)

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Air Squats
10 Push-Ups

Post WOD


OPTIONAL “Lalo’s Hamstring Helper”
Two Sets of:
60 sec of Hamstring Walkouts
*While on your back, start in a hip bridge and walk your legs out to straight. Hips stay elevated the entire time – focus on creating lots of tension through the hamstrings by digging your heels in the ground as you move them and stay long in the torso.