FRI 1/19/24 WOD

Warm Up - 2 sets:  1:00 row, bike, Ski-erg, or jog (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 push-ups to down dog - 1 set:  10 front squats (empty barbell) - 10 knee-to-chest  - 10 box step-ups - 10 foot assisted ring dips - 1 set:  10 push presses (empty barbell) - 10 knee-to-armpits - 10 box jumps - 10 jumping ring dips - 1 set:  10 thrusters (empty barbell) - 10 toes-to-bar - 10 box jumps - 10 ring dips –

WOD 12 Min AMRAP
50 thrusters L3-95/65# L2-75/55# L1-55/35#
50 toes-to-bars L2-Knees to armpits L1-25 Knees to 90
50 box jumps L2-24/20” L2-20/16” L1-18/12”
50 ring dips L2-25 banded ring dips L1-25 foot assisted / box dips

Rounds + Reps

Carry / Hold

4 sets for load:
100-meter dumbbell farmers carry (you pick the weight / score is heaviest load)
1:00 sandbag / slam ball bear hug hold (record load)
– Use two dumbbells for the farmers carry.

Post WOD – 1:00 pigeon stretch/side