Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 jumping jacks, 30 high knees, 30 butt kicks
WOD: For time
30 Wall Balls
40 GHD sit ups
50 Double Unders
Cooldown: 50 ab mat situps, 50 supermans, roll and stretch. Pin point sore areas and work them well.