FRI 2/16/23 WOD

Warm Up - 2 sets:  20 mountain climbers - 10 hollow rocks - 10 Superman arch ups - 5 side-plank reach-throughs/side - :30 single-under practice – Jump Rope:  10 singles (form) – 10 singles (for speed) – 3 high jump singles + 3 speed singles (3x) – 5 single + single + double – 15 double unders – GHD:  10 abmat sit ups – 5 GHD knee extensions – 5 GHD sit ups to parallel – 5 full GHD sit ups – 10 GHD or abmat (wod movement) –

WOD

Partner WOD
40 double-unders L2-30 DUs L1-30 singles
20 GHD sit-ups L2-15 GHD to parallel L1-30 abmat sit ups
– Partners alternate complete rounds.

8 Rounds for Time

Post WOD

Accumulate:  50 GHD hip extensions - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot