TUE 7/11/23 WOD

Warm Up – 400m Run (easy) – Bear crawl – Samson lunges – Spiderman twist – Side lunges – Crabwalk – Burpee broad jump – 200m Run (moderate) – Then – 5 Scap pulls – 10 Plank shoulder taps to down dog – 10 bootstrappers – 200m (Fast stride) – Rope Climb Progression (Practice at least 5 reps of each) – 5 sec Hang from rope – 1 Hand over hand (down and up) – Lead leg positioning – Trail leg draws out rope – Foot hook + 1 Pull – Foot hook + 1 Pull + Foot hook – 3 Hook + pulls – Box Jump Warm up – 6 Box step ups – 6 Box jumps (step down) – 6 Box step ups high knee – 6 Box jumps (step down) –

WOD – 10 Min AMRAP
12 box jumps 30/24” L2-24/20” L1-20/16”
3 rope climbs L2-1 Rope climb L1-3 Hand over hands

Rounds + Reps

CORE WORK

3 sets:
:30 V-ups
– Rest 1:00

STRETCHING

1 set:
1:00 elevated pigeon pose (on box if needed)/each side
:30 forearm stretch on wall/each side