MON 8/7/23 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating elbow to instep - 10 alternating scorpion stretches - 10 alternating box step-ups (20/24 in) - 1set: - 10 burpees - 10 good mornings (empty barbell) - 10 alternating box step-ups (20/24 in) - 2 sets: - 10 deadlifts (empty barbell) - 5 burpee box jump-overs (20/24 in) – Rest 1:00 between sets – Muscle up warm up - :15 ring support hold – 5 kneeling false grip ring rows – 3 kneeling muscle-up transitions – 2:00 low ring practice – 2:00 kipping muscle-up practice – OHS:  3 OHS hip back – 3 OHS ¼ - 5 OHS – 5 OHS - LOADING UP:  2 sets:  5 deadlifts - 5 overhead squats –

WOD – 16 Min CAP
40 burpee box-overs L3-24/20” L2-20/18” L1-30 @ 18/16”
30 deadlifts L3-185/135# L2-155/105# L1-20 @ 115/75#
20 overhead squats L2-same L1-10 OHS
10 muscle-ups L2-10 Jumping MU L1-5 low ring foot-assisted muscle-ups

FOR TIME

Post WOD - 1:00 couch stretch each side - 1:00 quad foam-roll each side - 1:00 up dog