MON 12/11/23 WOD

Warm Up - :30 jumping jacks - :30 mountain climbers - :30 alternating Spiderman stretches - :30 plank – Double under progression:  :20 of each movement – jump in place (no rope) – single unders – running sigles - high jump singles – double unders – GHD sit ups:  5 GHD sit-ups to parallel - 5 full range of motion GHD sit-ups – Hang power cleans:  empty bar – 8 hang clean pulls – 8 hang muscle cleans – 8 tall power cleans – 8 hang power cleans – Push press:  empty bar – 4 strict presses – 8 dip and holds – 8 dip and drives (slow) – 8 dip and drives (fast) – 8 push presses – Build up:  2 rounds:  3 hang power cleans - 3 push presses – Build each set to workout load –

WOD
100 double-unders L2-2:00 DUs attempts – L1-100 single unders
75 hang power cleans L3-75/55# L2-50 hang pwr cleans 65/45# L1-30 hang pwr cleans 45/35#
50 GHD sit-ups L2-30 GHD to parallel L1-30 abmat sit ups
75 push presses L3-75/55# L2-50 PP 65/45# L1-30 PP 45/35#
100 double-unders L2-2:00 DUs attempts – L1-100 single unders
For Time

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side