Old Bird Dog, New Rope Tricks
They say you can’t teach an old dog new tricks, but today we’ll get to do some classic Bird Dog Rows followed by what is probably a new skill for most of us: Single Cross-over Jump Ropes. Sounds like fun to me, even though I’m getting up there in dog years!
STRENGTH:
3 sets
10 Bird Dog Rows
10 Hollow Kip Box Drill
WOD:
AMRAP 20
10 Toes to Bar
20 Burpees
30 Russian KB Swings (53/35)
40 Single Cross-overs (jump rope)