MON 4/1/24 WOD

Warm Up - AMRAP 5:  :30 bike, row, or ski - 10 alternating plank reach throughs - 10 kip swings - :30 Samson stretch/leg – Pull up:  3 small kips – 2 small kips + 1 big kip – 2 small kips + 1 pull up – 2 small kips + 1 pull up + 2 small kips – Pushup / sit up:  5 push-ups from the knees - 3 sit-ups - 5 push-ups - 3 sit-ups –

WOD
20 pull-ups L2-10 pull ups L1-10 jumping pull ups
30 push-ups L2-20 pushups L1-10 hand elevated pushups
40 sit-ups L2-30 sit ups L1-20 sit ups
50 squats L2-40 squats L1-20 squats

5 Rounds for Time
– Rest 3:00 between rounds –

Total Time
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats