MON 12/23/24 WOD - All Classes will meet today -

Monday 12/23/24

Warm Up - 1:00 row (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low ring muscle-up transitions - 1:00 row (moderate) - 10 knee-to-armpits - 10 wall-ball shots - 10 chest-to-bar pull-ups - 1:00 row (workout pace) - 10 toes-to-bar - 1 muscle-ups - 3 sets:  5 touch-and-go cleans – Build to workout loading.

WOD – 14 Min AMRAP
60-calorie row
50 toes-to-bars L2-knees to 90 L1-Lying Toes to bar
40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 cleans L3-135/95# L2-95/65# L1-55/35#
20 ring muscle-ups L2-Pull ups L1-Pushups

Rounds + Reps

Strength – Snatch – 3-3-2-2-2-1-1

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side