FRI 12/20/24 WOD

Warm Up - 2 sets:  :30 jumping jacks - :30 mountain climbers - 10 PVC pass-throughs - 5 inchworm + push-ups - 10 counterbalance plate squats – Pull ups:  5 kip swings – 5 small kips + 1 lever down – 2 kips + 1 pull up – 2 kips + 1 pull ups + 2 kips – 5 kipping pull ups – Squat cleans:  5 deadlifts to mid thigh – 4 deadlift shrugs – 3 muscle cleans – 3 hang squat cleans – 3 squat cleans – Load up:  Squat cleans – 3-3-3

WOD – 10 Min AMRAP
4 squat cleans L3-185/125# L2-155/105# L1-55/35#
12 pull-ups L2-Jumping pull ups L1-Ring rows

Straight into…

15:00 to establish:
1 heavy squat clean

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