MON 11/4/24 WOD

Warm Up - :20 Samson stretch/leg - 10 hollow rocks - 10 box step-overs - :10 ring support hold - 5 ring rows - :20 Samson stretch/leg - 10 hollow rocks - 10 box step-overs - 10 push-ups - 5 foot-elevated ring rows - :20 Samson stretch/leg - 10 V-ups - 10 jump-overs - 5 ring dips - 3 pull-ups – Bar muscle up:  6 kip swings – 3 kip swings + 3 lever downs – 3 kipping pull ups – 3 chest to bar pullups – 2 min climbing pullup drill – 1 min bar muscle up practice – WOD prep:  2 sets:  5 box jump-overs - 1 bar muscle-ups – Rest 1:00 between sets –

WOD

7 Min AMRAP
10 box jumps L3-24/20” L2-20/16” L1-16/12”
3 bar muscle-ups L2-1 bar muscle up L1-5 ring rows + 5 box dips

Rounds + Reps

Strength – 1 clean pull + 1 hang power clean + 1 hang squat clean – 6 sets (3 min per set)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg