FRI 9/27/24 WOD - NO 5:45 PM TODAY -

Warm Up - 2 sets:  10 banded pass-throughs - 10 banded pull-aparts - 10 hollow rocks - 2 sets: - 10 good mornings (empty barbell) - :20 hang from the pull-up bar - 10 kip swings - 1 set:  5 deadlifts (empty barbell) - 10 sumo deadlift + shrug - 5 knees-to-chest - 5 deadlifts (empty barbell) - 10 sumo deadlift high pulls - 5 knees-to-elbows - 2 sets:  5 deadlifts - 5 sumo deadlift high pulls –

WOD I
50 deadlifts L3-95/65# L2-65/45# L1-55/35#
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows L2-7 knees as high as possible L1-knees to 90 –

For time:

WOD II
:40 standing bike
:20 seated bike

10 sets for total calories

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch