MON 1/6/25 WOD

Warm Up - 1:00 bike or row, slow - 10 alternating Spiderman stretches - 5 wall-facing squats - 1:00 bike or row, moderate - 10 inchworms - 5 wall-facing squats - 1:00 bike or row, fast - 10 scap pull-ups - 5 wall-facing squats – Pull ups:  5 kip swings +3 lever downs – 5 kipping pull ups – 3 chest to bar pull ups – 5 chest to bar pull ups – 5 scap circles – 5 scap pulls + quarter pull ups – 5 scap circles + kick – 5 butterfly pull ups – Build up:  3 sets:  5 front squats – Start with an empty barbell and build to workout weight.

WOD – 18 Min AMRAP
Odd Min  | 10 chest-to-bar pull-ups L2-10 jumping pull ups L1-10 ring rows
Even Min | 5 front squats L3-245/165# L2-185/125# L1-95/65#

Post WOD - 1:00 foam rolling quads - 1:00 banded hamstring stretch/leg - 30 alternating scorpion stretches