MON 11/25/24 WOD

Warm Up – 2 sests:  1:00 bike - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 air squats - 10 kip swings – Double unders: 10 singles – 10 high jump singles – 3 high jump singles + 1 double under – 15 double unders -  Toes to bar:  3 kip swings + 3 knee raises – 3 kip swings + 3 knee to armpits – 3 toes to bar – Thrusters:  4 deadlifts – 4 hang power cleans – 4 power cleans – 4 full grip front squats – 4 squat stance push presses – 4 thrusters – Build up:  2 rounds:  5 thrusters - 2 toes-to-bars - 5 double-unders – Build in thruster load and use workout variations.

WOD

Every 5:00 for 5 rounds:
10 thrusters L3-115/75# L2-95/65# L1-45/35#
10 toes-to-bars L2- 5 toes to bar L1-10 hanging knee raises
20-cal bike L2-same L1-12 cal bike
40 double-unders L2-20 double unders L1-40 singles
– Rest the remainder of each round.

Score is slowest round
Post WOD - 1:00 frog stretch - 1:00 seated pike stretch - 1:00 cobra to down dog