WED 12/13/23 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 30 jumping jacks -10 jumping pull-ups - 30 air squats - 10 jumping pull-ups - 30 air squats - 4 sets:  2-3 strict pull-ups - 4 front squats – Rest 1:00 between sets –

WOD

8 Min AMRAP
4 front squats L3-185/125# L2-135/95# L1-75/55
4 strict pull-ups L2-2 strict pull ups L1-4 ring rows

Rounds + Reps

Strength – Front Squat – 5-5-3-3-1-1-1

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