MON 1/29/24 WOD

Warm Up - 1 set:  200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - 200-m run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - 5 shuttle runs - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - 5 shuttle runs - :30 strict ring dips - :30 strict chest-to-bar pull-ups - 5 shuttle runs – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 5 low ring muscle ups (as low as needed or jumping) – 2:00 muscle up practice –

WOD – 12 Min EMOM
Odd min | 3 ring muscle-ups L2-1 ring muscle ups L1-4 low ring muscle up transitions
Even min | max shuttle runs L2-same L1-same
1 shuttle = 25 ft down + 25 ft back

Total Shuttle runs is your score

Accessary - 4 sets:  50-meter farmers carry - 20 weighted hip extensions L3-20/14# L2-15 @ 16/12# L1-10 @ 14/10# - 3 min per set

Post WOD - 200-m cooldown walk - 1:00 double-forearm stretch