TUE 2/20/24 WOD

Warm Up - 2 sets:  10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 3 sets:  1:00 calories on the rower - 5 push-ups to down dog - 5 hand-release push-ups –

WOD

Every 2:00 for 4 rounds:
6 box jumps L3-30/24” L2-24/20” L1-16/12”
12 push-ups L2-worm up L1-knees
Max-calorie row
– Score is total calories rowed. Rest 2:00 between rounds -

Strength – Back Squat – 10-8-8-6-6

Post WOD - 1:00 foam roll t-spine - :30 scorpion stretch/side - :30 figure-4 glute foam roll/side