MON 3/25/24 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 200-meter row - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 10 air squats - 200-meter row - 5 jumping pull-ups - 10 front squats (Empty bar) - 30 jumping jacks - 5 pull-ups - 10 push presses - 200-meter row = 5 pull-ups - 5 thrusters (Empty bar) - 5 pull-ups - 5 thrusters (Empty bar) –

WOD I – “JACKIE”
1,000-meter row L2-800m L1-600m
50 thrusters L3-45/35# L2-35/25# L1-25/15#
30 pull-ups L2-Jumping pullups L1-Ring rows

For Time (15 Min Cap)

WOD II
30 double-unders L2-15 DUs L2-30 singles
3 strict ring muscle ups L2-3 strict pull ups 3 ring dips L1-6 ring rows 6 bench dips

5 Rounds for Time (10 Min Cap)

WOD III - 10 Min AMRAP
20 alternating single-leg toes-to-bars
:30 single-arm plank (right)
10 back extensions
:30 single-arm plank (left)

Rounds + Reps

Post WOD - 1:00 banded shoulder stretch/arm or Accumulate 1:00 bar hang