FRI 12/29/23 WOD

Friday 12/29/23

Warm Up - 2 sets:  50 single-unders - 15 air squats - 10 alternating plank reach-throughs - 2 sets:  :30 double-unders - 10 burpees - 2 sets:  30 double-unders - 5 push-ups to down dog –

WOD – 15 Min CAP
75 double-unders L2-35 DUs or attempts L1-75 high jump singles
20 hands off deck push-ups L2- hands off deck worm up L1- hands off deck knee pushups

5 rounds for time

Strength – Front Rack back step lunges – 10 (empty bar) 8 (add wt) 6-6-6-6-6-6-6 (alternating 3 each leg) (2:30 each round)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg