FRI 10/4/24 WOD

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretch -10 leg swings/leg (across body) - 1 set:  20 air squats - 10 hand-release push-ups - 10 V-ups - 1 set: - 20 alternating reverse lunges - 10 wall-ball push presses - 10 up-downs - 10 hanging knee raises - 1 set:  10 wall-ball front squats - 10 burpees - 10 knees-to-armpits - 2 sets:  5 toes-to-bar - 5 burpees - 5 wall-ball shots

WOD

21-15-9
Toes-to-bars L2- Knees AHAP L1-Lying T2B
Burpees
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#

For Time (12 Min CAP)

Strength – Weighted Pull ups – 5-5-5-5-5 (3 Min per set)

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg