FRI 2/2/24 WOd

Warm Up - 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - :30 kettlebell deadlifts - 5 ring rows - :30 kettlebell good mornings - 10 jumping chest-to-bar pull-ups - :30 single-arm kettlebell swings (eye level) (right arm) - 10 pull-ups - :30 single-arm kettlebell swings (eye level) (left arm) - 2 sets:  5 chest-to-bar pull-ups - :30 kettlebell swings – Rest 1:00 between sets –

WOD
25 kettlebell swings L3-55/35# L2-45/25# L1-35/15#
10 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping T2B

5 Rounds for Time

Accessory

Every 3:00
10 bench presses
:45 plank hold (on forearms)

5 sets for load

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

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SAT 2/3/24 -9am - 11am - Open Gym / Partner WOD -

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THU 2/1/24 WOD