MON 2/3/25 WOD

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 good mornings (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 back rack lunges (35/45 lb) - :20 jump rope - 10 pull-to-stands - :20 jump rope - 10 Kang squats (35/45 lb) - :20 jump rope - 10 pull-ups - :20 jump rope - 10 deadlift (35/45 lb) - 10 deadlift (35/45 lb) - 1 rope climb -

WOD I
15-12-9-6-3 reps of:
Deadlifts L3-225/155# L2-155/105# L1-95/65#
5-4-3-2-1 reps of:
Rope climbs to 15’ L2-As High as Possible L1-Pull to stands or 10-8-6-4-2 ring rows

For Time

WOD II

10 Alt DB snatches L3-50/35# L2-40/25# L1-30/15#

20 Abmat sit ups L2-same L1-15 reps

30 sec plank hold L2- same L1-15 sec hold

3 Rounds for Time

Post WOD - 1:00 frog stretch - 1:00 seated straddle stretch - 1:00 seated butterfly stretch