FRI 8/18/23 WOD

Warm Up - 4 scap push-ups - 12 jumping jacks - 8 scap shrugs on pull-up bar - 4 push-ups - 12 jumping jacks - 8 strict pull-ups or jump and slow lower – Jump Rope:  :30 single-unders - :30 single-single-doubles - :30 double-unders - :30 jump-jump cross arms w/o ropes - :30 jump-jump cross arms w/ rope - :30 jump-jump-reverse cross w/o rope - :30 single-single crossover - :30 crossovers – 1:00 practice double unders / crossovers - MINI ROUND - 5 burpees-to-target - 5 double-unders - 5 crossovers

WOD
15 burpees-to-target (6 in) L2-same L1-10 burpees
50 double-unders L2- 25 double-unders L1-50 singles
15 burpees-to-target L2-same L1-10 burpees
50 crossovers L2-25 crossovers L1-50 plate jumps

3 Rounds for Time
– Athletes may only use one jump rope.

Post WOD - 1:00 scorpion stretch each arm - 15 slow calf stretch + raises each leg