FRI 10/18/24 WOD

Warm Up - 2 sets  :20 jumping jacks - :10 rest - :20 inchworm + push-ups - :10 rest - :20 air squats - :10 rest - :20 scap pull-ups - :10 rest - 2 box step-ups – Movement Prep:  3 box jumps (step down) - 5 jumping pull-ups - 3 Russian kettlebell swings - 3 kettlebell swings - 4 walking-lunge steps - 3 hanging leg raises - 3 knees-to-elbows - 3 shoulder presses - 3 push presses - 3 GHD hip extensions - 5 wall-ball shots - 3 burpees - 5 double-unders –

WOD
50 box jumps L3-24/20” L2-40@20/16” L1-30 box step ups 16/12”
50 jumping pull-ups L2-40 reps L1-30 ring rows
50 KB swings L3-35/25# L2-40 @ 25/15# L1-20/15#
50 walking-lunge steps L2-40 reps L1-30 reps
50 knees-to-elbows L2-40 @ KAHAP L1-30 lying T2B
50 push presses L3-45/35# L2- 40 @ 35/25# L1-30 @ 25/15#
50 GHD hip extensions L2-40 good mornings L1-30 superman
50 wall-ball shots L3-20/14# L2-40 @ 16/12# L1-30 @ 14/10#
50 burpees L2-40 reps L1-30 reps
50 double-unders L2-40 DUs L1-50 singles
For Time

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)