WED 10/23/24 WOD

Warm Up - 50 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 push-ups - 50 mountain climbers - 10 Samson stretches - 10 wall-facing squats - 10 up-downs - :30 jump rope - 2 sets:  1:00 bike, row, or ski - :30 jump rope - 2 sets:  5 burpees - :30 jump rope – Rest 1:00 between sets -

WOD
50 burpees L2-40 reps L1-25 reps
200 double-unders L2-80 reps L1-200 singles
50 burpees L2-40 reps L1-25 reps

For Time

Strength – Weighted Pull ups – 3-3-3-3-3-3-3 (2 min per set)

Post WOD - 1:00 lacrosse ball foot roll/foot