WED 9/6/23 WOD

Warm Up – 5 Min AMRAP:  10 mountain climbers - 20 jumping jacks - 10 scap pull-ups – Jump Rope :20 work :20 sec rest - 2 sets:  :20 jump in place (no rope) - :20 singles - :20 2 singles + 1 high jump single - :20 2 fast singles + 1 slow single - :20 2 singles + 1 double-under – Crossover practice:  8 sets:   :20 crossovers :40 rest - Strict pullups:  2 sets:  4 scap pulls – 3 half pull up – 2 strict pull ups – Prep - 2 rounds:  1 strict pull-up - 2 push-ups - 4 air squats - 6 double-unders –

WOD

12 Min EMOM
Odd Min | 6 strict pull-ups + 12 push-ups + 18 air squats L2-4 strict pull-ups + 8 pushups + 12 air squats L1-6 ring rows + 8 knee pushups + 10 air squats
Even Min | Max-rep double-unders L2-same L1-singles
– Score is total reps.

Post WOD - 1 set:  1:30 lacrosse ball foot mash/side - 1:00 standing pike stretch