WED 12/20/23

Warm Up - 2 sets:  1:00 bike - 10 scorpion stretches (slow) - 10 table tops (slow) - 2 sets:  :30 bike - 10 good mornings + hop - 10 leg swings/leg – 5 med ball front rack squats – 5 kips +K290 – 10 reverse lunge steps – 5 med ball push presses (to target) – 5 knees to armpits – 8 alt box step ups – 5 wall ball shots – 5 toes to bar – 5 box jumps –

WOD – 15 Min AMRAP
10 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
10 toes-to-bars L2-knees to elbows L1-knees as high as possible
10 box jumps L3-24/20” L2-20/16” L1-18/12”
– Step down from the box –

Rounds + Reps

Accessory – Weighted Pull ups - 3-2-2-1-1-1-1 – work to heaviest weight –

Post WOD – 2:00 quad smash (roller) - 1:00 cobra stretch