WED 9/27/23 WOD

Warm Up - :10 jumping jacks, slow - :30 alternating back-step lunges - :30 ring rows - 10 hook behind heel squats - 10 sit-ups - 10 alternating single-leg squats, slow - 10 V-ups - 10 alternating single-leg squats, fast - 30 single-leg single-unders/leg - 10 alternating single-leg squats - 10 GHD sit-ups - 10 burpees –

WOD - Every 1:30 for 6 rounds:
16 single-leg squats L2-single-leg squat to target (20”) L1-16 air squats
10 GHD sit-ups L2-10 GHD to parallel L1-10 hollow rocks
Max burpees
– Rest 1:30 between rounds –

For Total Burpees

Strength - 5 sets:
10 alternating back rack lunges

Heaviest Load

Post WOD - :30 calf roll/side - :30 shin roll (tibialis anterior)/side