WED 2/25/26 WOD

Warm Up - :30 single-unders - :30 hollow rocks - :30 alternating Samson lunges - :30 single/single/double-under - :30 hollow knee tucks - :30 Spiderman lunges - :30 double-unders - :30 V-ups - :30 inchworms - 1:00 double-under test – Use this as a way to gauge scaling options - 10 jump + touch the target with both hands - 5 up-downs + touch target with both hands - 5 step-up burpees + touch the target with both hands - 5 burpees to a target – Knees to elbows:  10 scap pulls – 5 kips – 5 knees to chest – 5 knees to elbows – Test round:  25 double-unders - 5 burpees to a target - 5 knees-to-elbows– Use workout scaling options –

WOD
100 double-unders L2-50 double unders L1-100 singles
25 burpees to a target L2- 20 burpees to target L1-15 burpees
15 knees-to-elbows L2-15 hanging knee raises to chest L1-15 hanging knee raises to waist
– Perform burpees to your knees-to-elbows bar.

3 rounds for time (15 Min Cap)

Strength – Shoulder press – 3-3-3-3-3 (3 Min per set)

Post WOD - 2 sets:  1:00 child’s pose - 10 scap pull-ups – Hold the top of each scap pull-up for :01.