FRI 12/27/24 WOD

Warm Up - 20 mountain climbers - 10 PVC around the worlds - 10 PVC shoulder presses - 10 PVC push presses - 20 jumping jacks - 6 alternating elbow-to-insteps - 2 sets:  :30 single-unders - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC shoulder presses - 10 PVC overhead squats – 5 kettlebell deadlifts – 5 russian kb swings – 5 kettlebell swings – 2 sets:  6 heavy kettlebell swings - :20 handstand hold – 20 sec singles – 15 sec high jump singles – 10 sec double unders – 30 sec max reps jump rope (workout variations)

WOD
21-15-9:
KB swings L3-70/55# L2-55/35# L1-35/15#
100-100-100:
Double-unders L2- 80 attempts L1- singles

For Time

Strength – Front Squat – 5-5-5-5-5

Post WOD – 1 Min hang – 1 Min calf smash / side