"Jonesworthy" - "Carlosworthy"

*Today is Carlos' birthday at CrossFit Camarillo; happy birthday, Carlos!  I dedicate the second WOD of today's CrossFit Conditioning to you:)

NOTE: This guy never stands all the way up atop the box.  Boo!  Make sure you show control standing on top of the box and open your hips all the way.  Also, switch sides each rep.

EQUIPMENT: Box (24/20), KB (53#/35#), Jump Rope

WARM-UP:
2 Rounds -
*200m Run
*10 x Weightless Overhead Squat
*10 x Cross-Body Push-Up

Active Stretch -
*5 x Toe-Hold Squat Stretch
*10 x Down Dog Ankle Raise
*5 ea. x Mantis
*5 ea. x Quad Pull-Back
-------------------
WOD #1: "JONESWORTHY" - 
*80-64-50-32-16-8 x Air Squat
*40-32-25-16-8-4 x KB Swing
*20-16-12-8-4-2 x Pull-Up

-5 min. REST-

WOD #2: "CARLOSWORTHY" -

*80-64-50-32-16-8 x Double-Under (sub: Jump Rope Singles (double the reps assigned))

*40-32-25-16-8-4 x Hand-Release Push-Up

*20-16-12-8-4-2 x Lateral Box Jump