THU 7/20/23 WOD

Warm Up - 2 sets:  :30 jumping jacks - :30 hollow hold - :30 push-up + 2 shoulder taps - :30 active bar hang - :30 box step-ups – Rest :10-:15 between intervals - 10 plank shoulder taps, slow - 10 feet-elevated shoulder taps, slow - 1 wall walk + :10 HS hold – 1 wall walk (fast) – 2 wall walks (fast) – Box Jump Overs – 3 low box jumps – 3 low box jump-overs – 3 low box jump-overs – 3 high box jumps – 3 high box jump-overs (slow) – 3 high box jump-overs (fast) – Mini round - 1 set:  2 wall walks - 4 box - jump-overs - 1 wall walk

WOD

8 Min AMRAP
2 wall walks L2-same L1-2 inch worms + Pushups
4 box jump-overs L3-30/24” L2-24/20” L1-20/12”

TOTAL ROUNDS + REPS

Post WOD:  20 weighted sit-ups - 1:00 plank hold – Hold plank on the forearms - 3 rounds