THU 8/15/24 WOD

Warm Up - 2 rounds:  2:00 run, row, or ski - 10 arm swings across - 10 alternating arm swings overhead - 10 torso twists - 10 inchworms - 10 push-ups, from the knees as needed – Jump rope:  20 sec of each progression – 20 sec rest – Jump in place (no rope) – single unders – high jump singles – single + single + high jump single – single + single + double under – double unders – Handstand pushups:  pike shoulder taps – handstand hold – handstand shoulder taps – walk to wall drill – handstand walk practice – Mini round:  1 round: - 15 double-unders or single-unders - 15-ft handstand walk or 8 shoulder taps – Use workout variations

WOD

Every 3:00 for 5 rounds:
50 double-unders L2-25 double-unders L1-50 single unders
Handstand walk (25 ft) L2-20 handstand shoulder taps L1-15 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.

Post WOD - 3 sets:  :30 reach, roll, and lift - 20 banded pull-aparts