FRI 9/20/24 WOD

Warm Up - 3 sets:  :30 row - 15 band pull-aparts - 10 scap pull-ups - 5 strict presses wirth a :03 pause at the top (empty bar) - :30 row - 3 wall walks with a :03 hold at the top - 10 push-ups - 1 set:  :30 row - :30 handstand hold - 10 piked push-ups - :30 hollow hold - 10 jumping ring dips - 2 sets:  :20 row (moderate pace)
5 handstand push-ups - :20 row (moderate pace) - 5 ring dips - :20 row (moderate pace) - 5 push-ups –

WOD I - JT

21-15-9 L2-15-12-9 L1-15-12-9
Handstand push-ups L2-Handstand negatives L1-pike pushups
Ring dips L2-foot assisted ring dips L1-Box dips
Push-ups L2-Worm up L1-Knee pushups

For time

WOD II
2:00 Air bike
– Rest 1:00 between sets -

5 sets for total calories

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side