Jungle Cat WOD

1 rd for time (AFAP) as fast as possible
All exercises are performed with IBA and sappi plates

1. .5 mile run
2. 11 Goblet squats (KB at chest level)
3. Walking lunge w/KB at chest level, 11yds down/back
4. 11 KB swings 45/40/35lbs
5. 11 shuttle sprints (down =1 & back=1, so down/back (back pedal) will be 2 sprints)
6. 11 KB facing hand release burpees
7. 11 plyo push-ups
8. Bear crawl 11yds down/back
9. Long jump burpees 11yds down/back
10. 11 tire flips (flip tire then jump in and over then flip back, ea flip =1 rep)
11. .6 mile run

Exercise examples posted below or simply search You Tube for the movement and watch the video!!