FRI 4/11/25 WOD

Warm Up - 1 set:  :20 lunge steps - 5 inchworms - :20 Samson stretch / side - 10 ring rows - :20 side lunges - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 tempo push-ups (:02 down) - 10 push-ups - 5 kips - 3 lever down/knees up - 2 kipping pull up pause at the top - 5 kipping pullups

WOD I
3 pull-ups L2-3 jumping pull ups L1-2 ring rows
6 push-ups L2-worm up L1-4 push up from knees
9 air squats L2-same L1-6 air squats

20 Rounds for Time

WOD II
:10 L-sit holds L2-knees bent L1- hanging knees bent
:20 rest

8 sets

Post WOD - 1:00 down dog to up dog - 1:00 banded shoulder stretch/side