MON 12/16/24 WOD

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 shoulder presses (EB) - 10 push presses (EB) - 10 push jerks (EB) - 5 shoulder presses (add wt) - 5 push presses (add wt) - 5 push jerks (add wt) - 3 push jerks (add wt) –

Strength – Push Jerk – 3-3-3-2-2-1-1 (3 Min per set)

WOD
1:00 max-reps box step-ups L3-24/20” L2-20/16” L1-16/12”
1:00 max-calorie bike or row
– Rest 1 Min -

5 Rounds for total reps + cals

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts