TUE 12/10/24 WOD

Warm Up - 1 round:  400-meter jog - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) - 200-meter run, faster – Wall Walks:  10 plank shoulder taps – 10 step up wall hold shoulder taps – 5 partial wall walks – 3 wall walks –

Skill Work – You Choose:  50 alternating wall-facing handstand shoulder taps – Or - Handstand walk 150ft

Workout Prep - 20 double-unders - 5 sit-ups - 1 wall walk – Use workout variations.

WOD
120 double-unders L2-50 DUs L1-120 singles
30 sit-ups L2-same L1-20 reps
6 wall walks L2-2 wall walks L1-4 partial wall walks
100 double-unders L2-40 DUs L1-100 singles
25 sit-ups L2-same L1-15 reps
5 wall walks L2-2 wall walks L1-3 partial wall walks
80 double-unders L2-30 DUs L1-80 singles
20 sit-ups L2-same L1-10 reps
4 wall walks L2-1 wall walk L1-2 partial wall walks
60 double-unders L2-20 DUs L1-60 singles
15 sit-ups L2-same L1-10 reps
3 wall walks L2-1 wall walk L1 2 partial wall walks
40 double-unders L2-10 DUs L1-40 singles
10 sit-ups L2-same L1-5 reps
2 wall walks L2-1 wall walk L1-1 partial wall walk

For Time

Post WOD - 2:00 foam roll quads - :30 foam roll calf/side - :30 figure-4 glute foam roll/side