MON 7/29/24 WOD

Warm Up - 2 sets:  :30 single-unders - :30 plank shoulder taps - 10 ring rows - 10 air squats – Hold the bottom of each air squat for :02 – Handstand walk:  10 pike shoulder taps – 20 sec handstand hold – 10 handstand shoulder taps – 2 min handstand walk practice – DB squats:  5 DB goblet squats – then - 5 DBL DB front squats x 2 – Double unders:  20 sec singles – 20 sec high jump singles – 20 sec single-single-double – 20 sec double unders -   Pull ups:  10 scap pulls – then – 3 strict pull ups x 2 – Mini round:  8 double-dumbbell front squats - 20 double-unders - 3 strict pull-ups - 25-ft handstand walk –

WOD – 20 Min AMRAP
15 double-DB front squats L3-50/35# L2-35/20# L1-15/10#
50 double-unders L2-30 DUs/attempts L1-50 singles
12 strict pull-ups L2-8 banded strict L1-12 ring rows
50-ft handstand walk L2-30 handstand shoulder taps L1-30 pike shoulder taps (2 shoulder taps = 1 rep)
– 5 ft of handstand walking = 1 rep.
Rounds + Reps

POST WOD - 1:00 saddle stretch - 1:00 child’s pose stretch