WED 11/15/23 WOD

Warm Up - 2 sets:  :30 alternating step-ups – Rest :15 - :30 knee push-ups – Rest :15 - :30 hollow rocks – Rest :15 - 1 set:  5 box jumps (slow) - 5 box jumps (moderate) - 5 box jumps (fast) – Rest :15 between each effort – T2B:  10 kip swings – 5 kipping knee raises – 5 kipping toes to eye level – 5 toes to bar x 2 – Push press:  3 dip and hold – 3 dip and drive – 5 push presses – 5 top to top push presses – Build up:  3 sets:  10 push presses (empty bar) - 8 push presses (light) - 6 push presses (workout weight) – Rest 1:00 between sets – Mini round:  1 set:  12 box jumps - 9 push presses - 6 toes-to-bars –

WOD

18 Min AMRAP
15 box jumps L3-24/20” L2-20/18” L1-16/12”
12 push presses L3-115/75# L2-95/65# L1-45/35#
9 toes-to-bars L2-K290 L1-Lying T2B
– Step down from the box.

Total rounds + reps

Post WOD - 2 sets:  :30 calf stretch/side - :30 banded overhead lat stretch/side