WED 250917 WOD

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 walking lunge steps - 10 unweighted good mornings - 20 box step-overs (20/20 in) - :30 up-downs - 5 double-dumbbell box step-overs (20/20 in) - :30 burpees - 5 double-dumbbell box step-overs (20/20 in) – Double unders:  2 sets:  15 sec singles – 15 sec high jump – 15 sec double unders – rest 1 min – 30 sec double undersn – DB snatch:  2 sets:  10 Alt DB deadlift – 8 Alt DB high pull – 6 Alt DB snatches (2nd set with working weight) – Mini round:  4 double-dumbbell box step-up overs - 4 single-dumbbell dumbbell snatches - 24 double-unders (use workout variations) -

WOD
8 double-DB box step-overs L3-50/35# 20/20” L2-35/20# 16/16” L1-15/10# 12/12”
12 single-DB snatches L3-50/35# L2-35/20# L1-15/10#
48 double-unders L2-24 double unders / attempts L1-48 singles

– Rest exactly 1 minute between rounds.

6 rounds for time (20 Min CAP)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats