FRI 1/12/24 WOD

Warm Up - 2 sets:  1:00 bike - 10 scorpion stretches (slow) - 10 cat cows (slow) - 5 up-downs - 2 sets:  :30 bike - 10 good mornings + hops - 10 leg swings/leg - 5 burpees –

WOD I
10/8 Calorie bike L2-9/7 cals L1-8 rounds 9/7 cals
10 burpees L2-8 burpees L1-8 rounds 5 burpees

10 rounds for time

WOD II
3 weighted pull-ups
3 weighted dips

5 rounds for time
- 2 Min per round -

Post WOD - 30 reach-roll-lifts - 50 banded face pulls