FRI 11/10/23 WOD

Warm Up – :30 Samson lunges - :30 knee push-ups - :30 bent-over rows (empty bar) - :30 scap pull-ups - :30 good mornings (empty bar) - :30 push-ups - :10 hang – 5 kip swings – 2 kip swings + 1 lever down – 2 kip swings + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Load up – 4 sets:  5 pushups – 5 pull ups – 5 deadlifts (add each set)

WOD I – 15 Min CAP
30 push-ups L2-worm ups L1-knee push ups
20 kipping pull-ups L2-jumping pull ups L1-ring rows
10 deadlifts L3-185/135# L2-135/95# L1-95/65#

3 Rounds for time

WOD II – 12 Min CAP
50-ft farmers carry (you pick the weight)
20 weighted hip extensions (you pick the weight)
– Rest 1:00 between sets –

4 Rounds for time (include rest)

Post WOD - :45 scorpion stretch/arm - 1:00 child’s pose