Wod 24/1

Warm up
3 rounds of
20 Double unders
30 sec Samson stretch, both legs
20 Banded pull apart
10 Hanging scapula shrugs
20 sec Hollow rocks
10 Push ups
 
Strength
Push Press 5 sets of 3 reps
Work at 85% of your 1 rep max.  If you don’t have a 1 rep max, work up to a heavy set of 3.
 
METCON
AMRAP 12 Min
Ascending Ladder by 2-4-6-8-10 and so on
Shoulder to Overhead
Complete 30 double unders between rounds.
Level 1 70/50kg, 40 Double Unders
Level 2 50/35, 30 Double Unders
Level 3 43/30, 15 double unders 60 Single Unders
Level 4 Push Press with Dumbbells, 30 Single Unders