WED 11/13/24 WOD

Warm Up - 2 sets:  :30 jump rope - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 wall-ball shots - 5 burpees over the med ball

WOD I
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
90 double-unders L2- 45 DUs / Attempts L1- 90 singles

3 rounds for time (12 Min CAP)

WOD II – Every 3:00 for 3 sets:
30 GHD sit-ups L2-30 med ball sit ups L1-abmat sit ups

Record slowest time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg