FRI 7/14/23 WOD

Warm Up – 10 sec jumping jacks (slow) – 10 sec jumping jacks (moderate) – 10 sec jumping jacks (fast) – 30 sec alt. back step lunges – 30 sec ring rows (moderate difficulty) – 2 Rounds (ring row difficult round 2) - 6 hook behind heel single-leg squats (use rig) – 6 hook behind heel single-leg squats (free standing) – 6 alt. single-leg squats (grab front foot) – 10 alt. single-leg squats (finish is 30 sec or scale) – 30 single-unders – 5 x single-single-double – 1 Min DUs practice – 30 DUs – 5 small +5 big kips – 3 strict pull-ups – 3 kipping pull ups – 3 kipping C2B – 2 climbing pull up drills  (3 pull ups getting higher with each rep) – 3 Min bar muscle up practice –

WOD

5 Min AMRAP – Rest 1 Min -
10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges
30 double-unders L2-15 DUs L1-High Jump singles
15 pull-ups L2-15 Ring Rows L1-12 Ring rows

5 Min AMRAP – Rest 1 Min -
10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges
30 double-unders L2-15 DUs L1-High Jump singles
12 chest-to-bar pull-ups L2-12 Pull ups L1-12 Ring Rows

5 Min AMRAP
10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges
30 double-unders L2-15 DUs L1-High Jump singles
9 bar muscle-ups L2-9 C2B Pullups L1-12 Ring rows

Total Rounds + Reps

Cool down - :30 calf stretch each leg - :30 scorpion stretch each arm – 1:00 banded lat stretch each arm